Man Flow Yoga
Yoga for Complete Beginners – Ep. 1 | Easy 10-Min Full Body Routine
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– Here’s a workout made for complete beginners. 10 minutes. Easy to follow. Proper technique instruction, modifications for the inflexible.
This is a 10-minute full body yoga routine created for men completely new to yoga. This routine goes slowly through proper technique, breathing, and key information for each pose. It also includes modifications to help those who are new or inflexible get the intended benefits. Dialogue is encouraging and focused on building you up, to give you confidence to keep doing these workouts consistently.
This workout is part of the Yoga for Complete Beginner Series, featuring easy-to-follow, beginner-focused routines demonstrating appropriate modifications for men who are new to yoga and / or inflexible, as well as proper technique instruction to help you maximize the benefits and avoid the negative effects of improper technique. There are a total of 6 workouts in this series.
Other Videos Mentioned: 30 Minute Workout | Yoga for Men Series – Workout #1 | https://youtu.be/HzznoIsFsj8
Timestamps:
00:00 – Introduction
00:35 – Low Lunge
05:45 – Supported Side Bend
08:58 – Standing 1-Leg Balance
13:00 – Closing Notes
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Men, if you are new to yoga, if you are inflexible, if you're concerned about not being able to keep up with other yoga classes, this is the workout for you. This is made for somebody who's brand new to yoga. You don't have to have any flexibility. You don't have to know any of the yoga poses. You'll just do your best, follow along. And by the end of this routine, you'll have some basic understanding of yoga poses. You'll know the modifications, or if you're newer and flexible and your body is going to feel a lot better. Let's get started. Do your best. Our first yoga pose is called a low lunge. We're gonna have your right leg forward, take a step back with your left foot, and slowly release your left knee to the ground. You can start with your hips above your back knee. You wanna have your lower back neutral, meaning you don't want it arched. You don't want it rounded, but right wherever is natural. Push down through your front foot, like you're gonna stand up. So you're active through this front foot. The toes, your heel, the ball mount of your foot is pushing into the ground. And then I want you to squeeze your hip muscles, squeeze your thigh muscles, and then keeping your spine neutral, not letting your back arch, not letting it round, lean your hips forward until you feel a stretch through the front of your left hip. Squeeze your left glute. That's going to help you not only work into your flexibility, but also build strength in your hips. Keep pushing down through that front foot. And then lift your arms overhead. You can bring your arms down to goal post arms if that feels more comfortable than extending your arms straight up. And then from here, breathe in and out of your nose. Keep that up at your own pace. For most of these poses, you wanna hold them for at least thirty seconds, and then forty five or sixty seconds is better. You can hold it for that forty five sixty second mark. That's gonna give your body enough time to work into the flexibility. It's gonna give your body a bit more time to become accustomed to the boat. The pose so you learn it. And you're also going to feel the results more at the end of the workout. Alright. Go ahead and relax. Will switch sides. So that same way that you came into it, we'll do that again. So now left leg is forward. Big step back with your right foot, And if you want, you can place a pad underneath this knee if you don't have a pad. Obviously, you're brand new to yoga. You probably don't have all the equipment yet. You can just put a sweatshirt or something underneath your knee. So we're starting again with your hips neutral. So everything is squared forward. Your low back is neutral. We're not arching the back. We're not rounding the back. We're just letting it be at it at its neutral position. And then allowing your hips to come forward a little bit until you feel that stretch. Now through the front of your right hip, you're stretching your hip flexors here, You sit a lot. This is gonna be a really, really good one for you. And we wanna be active through your body. So passive stretching is good for relieving discomfort, temporarily, but it doesn't build lasting strength or flexibility. So if you can squeeze your thighs, if you can squeeze your hip muscles, That's going to help create more lasting change. If you can squeeze your right glute here, so squeezing your right buttocks, That's going to help you stretch through your right hip flexors, bring your arms up, and whatever you feel comfortable with your if you can reach your arms straight up overhead and you don't feel tension through your neck, then you can do that. You can also bring your arms out into a y. And I really like goalpost arms because this helps with posture. This helps with a little bit more upper back strength. And then we always come back to that breathing, slow breathing, slow and controlled in and out of your nose. And if you're You know, kind of overwhelmed by all the stuff that I'm giving you right now. That's normal. It's a lot to take in. You're not gonna get it all perfectly the first time. The important thing is to be consistent. And then over time, your body, your brain, it starts to all add up. You've got the right technique. You're staying active through your hips, through your feet, through your core, your breathing, slow and controlled in and out of your nose. And then, again, over time, that all just starts to kinda add up. And, it'll become automatic. But we've gotta be consistent in order to get there. Alright. Go ahead and relax. Here we're gonna go up into a standing position. So this is where I'm gonna have you grab a a strap if you have one. If you don't have a strap, totally fine. You could use wrist straps. You could use, a belt. You can use a dog leash. You can use a t shirt. Anything that's just gonna allow you to hold your hands at about shoulder width distance. Stand with your feet about six inches apart. If you're a bigger guy, I find that that helps with your stance. If It's comfortable enough. You can bring your feet together like this. Here, we're gonna bring your arms overhead, holding that strap, lightly pull an opposing direction so, like, you're pulling that strap apart. Bring your arms back as far as you can. Make sure that you're not Shrugging your shoulders up near the ears and kind of, you know, creating this extra tension in the neck. See if you can relax the shoulders a little bit, move your head freely. And take a deep breath in, get as tall as you can, lift your arms up. And then from here lean toward your right with your arms, let your hips press a little bit to the left. As you're doing this, you wanna keep your legs straight. So don't let one leg bend. And the other one stays straight, but keep them both straight. And instead of falling into the pose, I want you to get your body as long as possible. So think about pushing your head up pushing your arms up. And then you can lean a little bit further as you exhale. This is a pose where breathing becomes a little bit more difficult. So you might have to focus a little bit more to breathe and maintain this pose. And a good tip to keep in mind for this pose as well as all of the poses that you do, you're should be able to control your breathing in the poses. So if you're going so far that you notice your breathing gets difficult, then I would come back a little bit. Don't go as deep as, as you were. The more that you can stay in control and stay relaxed, the more flexible you will become. If you go straight to where it's uncomfortable, you can't breathe, you're not going to increase flexibility or really notice the results of the stretching. Go ahead and bring it back to the middle. Let's give your arms a little break because that's difficult to hold your arms overhead for that long. And then arms back overhead. We're gonna do the same thing to the other side. Once again, it helps to kind of pull the strap in opposing directions. Big breath in, get as tall as you can, and then lean towards your left to pressure hips toward the right, keep your legs straight. And the goal here is to feel the stretch through the right shoulder. So kind of a hole all around the armpit We're gonna feel some stretching through the outer right hip. And you should also feel your muscles working in your upper back. If you don't, try squeezing your arms back a little bit further. And if you're having difficulty with the arms overhead, bend your elbows a little bit, and that's going to release a bit of neck tension. Our goal here is to get a nice long body. So from the bottom of your feet all the way up through the tips of your fingers, through your head, But then also feeling strong as you bend into this. So we wanna stay strong. We wanna work on our flexibility. We don't wanna go too far into flexibility where there's no strength. We also don't wanna just be strong with no increased range of motion. So We're trying to find that balance where we can still breathe in and out of control in in and out of the nose with control. But we also feel like we're pushing ourselves a little bit. And the more you do this, the more consistent you are, the easier it will get. Three times per week is a great way to start out. Alright. Go ahead and bring it back to the middle. Quick ten second break here, guys. I hope you're enjoying the workout. If you are and you're looking for more, I have a free seven day beginner's yoga for men challenge. You can sign up for that at the link in the description below when the workout is finished. Release your hands down. Good job. That was our second pose. Third pose, we're gonna do a standing one leg balance. So if you need some help with balance, this is where getting a wall or a kitchen counter or your couch, whatever you have nearby to help with assistance is a great idea. So I'm gonna stand on my right foot to start. I'm gonna make sure that I have some support to my right side. And then I'm just going to lift my left foot off the ground just kinda like you see me doing here. And if possible, bring your left knee up to the hip. Press down through your right foot as hard as you can. And if you notice when I do that, you'll you might kinda see my right hip pushed down a little bit. My left hip kinda hikes up. And as you do that, you're gonna feel your right glute, your right buttocks engage. You feel those muscles working. We've got something on our right side to help balance. So, again, I've got a wall right here that I can lean against for support. To also help with balance, you're gonna look at a non moving point at eye level. So find a specific place on the wall. And stare at that spot. We're also breathing in and out of the nose here. And that's gonna help our bodies stay in control. Another big benefit of doing yoga, one one reason you might have been drawn to it. Is for stress relief. It's for improve improving your focus. It's for increasing your overall sense of calm. And when you practice this in your yoga workout, it carries over into the rest of your life. So when you're driving, when you're at work, you're with your family, you're more calm, more controlled. And that's what we get when we practice this stuff on a regular basis. So slow controlled breathing in and out of the nose, working on that singular point at eye level, using your hand for balance, and also feeling, you know, some strength building as you're holding his pose. The legs. Alright. Go ahead and relax. Let's switch sides. So same thing. Now the left foot standing on the left foot. We're gonna have something to the left of us to help balance. Reason for that is so that we can strengthen the hips. If we're standing on the left foot and we lean to the right, we're not gonna strengthen the hips as much. So that's why I've got some balance to your left, standing on your left. And then from here, bring your right knee up to hip level, or you can start by just hovering the foot if you want. And if it's comfortable for you, you can bring the right knee up. Now you want to keep your head, your hips directly above you're standing heel. If you notice that you're leaning back and you're bending your left knee and kind of pressing your pressing your body forward, or leaning back with your shoulders, that's not what we wanna do here. So keep your left leg straight. Keep your shoulders, your hips. Above your standing heel. And then try to think good posture here. So the shoulders pulled down and back, pulling the shoulder by toward one another. I'm relaxing my chin in toward my throat, looking at that non moving point at eye level to help with balance. As it starts to get more difficult, that's when we breathe in and out of the nose. So if you notice that you're holding your breath, which is really normal, then just remember to breathe. And again, there's a lot going on here. I know that I'm giving you a lot of instruction. But this is what we need to integrate in order to really get the benefits, the maximum benefits of these poses, the technique, the breathing, understanding why it helps, and you're not gonna get it the first time. It's something that we have to practice. So keep doing this. Subscribe to this channel so you don't miss out on these videos and be consistent. Three times per week. That's going to help tremendously. Alright. And then release that foot. Nice job. Alright, guys. I hope you enjoyed this workout. Be sure to like the video. Leave a comment if you have some feedback or question and subscribe so you don't miss out on future videos. We've got more of these complete beginners videos coming out. We release a new video every Tuesday, so that's when you can expect that. And if you're looking for more, I do have a free seven day beginner's yoga for men Challenge. You can sign up for that for free link in the description below. If you wanna get started with the first workout from that routine, go ahead and click right here, and you can check it out right now. Thanks guys for watching, and I hope to see you on more workouts soon.
#Yoga #Complete #Beginners #Easy #10Min #Full #Body #Routine
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📣 Join our FREE 7-Day, Beginners Yoga Challenge – No Flexibility Required! | Click Here to Get Your Free Yoga Workouts – https://shrtlnk.co/xM27p
Struggling with injury, confidence and finding yoga that's accessible, boom found you😊❤
Im brand new to moving! is this for me..??…lets see.
I love your videos handsome!
Hi Dean, I appreciate your tutorials. I have started with your 10-minute session for inflexible men. I used to have great flexibility until 15 years ago, after a workplace injury. I am no longer in a wheelchair or walking frame and put down my walking stick 6 months ago. As a 62-year-old, I am a larger person now;115kg. I do struggle with balance, lack of strength, and altered sensation from my knees down.
I am on my 8th routine this fortnight and am enjoying it, challenging but good.
On the first one, I find more pain in the hip of the forward leg than I do a stretch on the supposed side even when trying to tense glutes/buttocks
hello!! i just got a question.
Do i need all 6 episodes at once?? i read, that one yoga session needs to be 45-60 min long.
Technically, its all 6 episodes of your begginers guide.
Do i really need to do them at once, or can i just do one video per day for a week (one day for relax). Or first week do one per day, second week two per day, third…, fourth…??
thank for your future response man
Hello im 32 . Im double jointed in my shoulders so the one with the strap and the shoulder stretch was a little strange for me. Do you have any tips on a modification for that?
This is why I don't like stretching, boring asf😂
Can you do a video for whatever level of fitness and flexibility comes before
‘Complete Beginner’ because I need some .before beginner’ modifications for the very first pose
Yes i have to do this for a school project.
Been sitting on my ass for years. Damn this shit feels right
❤️🙏🏻
I just turned 49, and my body is has no exercise (except for walking and climbing stairs at work, I can feel its not enough). Sometimes work and part time is stressful, so someone recommended me to try Yoga workout, so I am here.
I carnt sit cross right leg knee wont lower.
Why are you without a shirt
starting yoga for the first time and using this guide. my goodness dude.. i am literally shaking at the end of this, haha. goes to show how badly i need this…
should i keep doing this same workout for a coupe of weeks before i start trying others?
First time trying. Now my legs hate me. Very nice will be back tomorrow
This is great! Thank you!
Thank you for the Yoga for Beginners playlist – and for a very simple, clear and structured instructions ! You got my subscribe!
PS: Thanks for the breathing reminders – indeed I forget !
Wow, technique is extremely important. I do variations of this that I just feel, but with your techniques I feel a thorough stretch.