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Yoga Fitness for Men: Build Strength, Improve Performance, and Increase Flexibility

Yoga Fitness for Men: Build Strength, Improve Performance, and Increase Flexibility

by Dean Pohlman
Yoga Fitness for Men: Build Strength, Improve Performance, and Increase Flexibility

Yoga Fitness for Men: Build Strength, Improve Performance, and Increase Flexibility

by Dean Pohlman


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You don't have to go to the yoga studio to practice yoga. Grab your mat and discover the power of yoga for yourself.

Perfect for beginners! With straightforward language and easy-to-follow steps, Yoga Fitness for Men will teach you how to execute the yoga postures you need for greater endurance, flexibility, balance, and strength. Prop the book in front of your mat and let the full-color, step-by-step photography guide you through everything you need to know for an effective yoga practice.

Get your body moving, maximize athletic performance, restore your muscles from daily aches, reduce post-workout soreness, and help prevent injuries. Mobility is one of the most important, yet overlooked elements of your fitness, which is why professional athletes are making yoga a regular part of their fitness routines; and GQ, HuffPost, and Men's Health have all advocated yoga for men. Stretching and strengthening with yoga to improve mobility is proven to help you increase your gains in the gym, prevent and relieve aches, and help you beat your competition on the field.

You'll find that incorporating yoga into your training will help you get stronger, play harder, and feel better. Here is what you'll find in this amazing beginner's guide:

• 25 yoga workouts, and over 50 key postures so yoga can make you stronger, fitter, and more mobile.
• Visual modifications show you how to tailor the pose for your body.
A dashboard for every pose explains what you should and shouldn't be feeling in your body while doing the pose.
• Workouts and multi-week programs are tailored to your specific performance and health goals, such as increased core strength, restoration from hours of sitting, rotational power, or back pain relief.

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Product Details

ISBN-13: 9781465473486
Publisher: DK
Publication date: 05/08/2018
Pages: 192
Sales rank: 83,638
Product dimensions: 7.50(w) x 9.10(h) x 0.70(d)

About the Author

Dean Pohlman is the founder and CEO of Man Flow YogaTM, an online platform dedicated to bringing the functional fitness benefits of yoga to men. Since founding his company in 2013, he has been teaching at gyms, parks, workshops, international retreats, and online to bring the physical benefits of yoga to as many men as possible. He is a certified 200 HR Registered Yoga Teacher (RYT) through Yoga Alliance. He is also the author of Yoga Basics for Men, a #1 bestselling eBook in four categories on Amazon, and the creator of the Yoga Boost DVD. Dean is based in Austin, Texas.

Table of Contents

Introduction 6

The best workout you're not doing 8

Yoga myths: busted 10

The keys to yoga success 12

Mindful exercise 14

Start smart 16



Mountain 20

Standing forward fold 21

Half lift 22

Half sun salutation 24

Wide-legged forward fold 26

Standing backbend 28

Standing sidebend 30

Chair 32

Deep squat 34

Horse 36

High lunge 38

Warrior 1 40

Humble warrior 42

Pyramid 44

Revolved pyramid 46

Warrior 2 48

Reverse warrior 50

Side angle 52

Triangle 54


Cat-cow 56

Low lunge 58

Runner's lunge 60

Runner's lunge twist 62

Half split 64

Lizard 66


Airplane 68

Warrior 3 70

Eagle 72

Tree 74

Standing bow 76

Standing finger-to-toe 78


Boat 80

Butterfly stretch 82

Seated twist 84


Child's pose 86

Plank 88

Downward-facing dog 90

Upward-facing dog 92

Side plank 94

Low plank 96

Cobra 98

Sphinx 100

Dolphin 102

Full locust 104

Thread the needle 106

Pigeon 108

Frog 110


Reclined twist 112

Reclined figure 4 114

Bridge 116

Hamstring strap stretch 118

Inner-thigh strap stretch 120

Outer-thigh strap stretch 122

Happy baby 124

Corpse 126



Lazy yoga 130

Total-body soreness relief 132

Back pain relief 134

Upper-body recovery 136

Leg-day recovery 138

Knee and ankle pain relief 140

Restorative and Strengthening

Standing relief 142

Posture fixer-upper 144

Stiff neck relief 146

Essential hip mobility 148


Total-body strength 150

Too much sitting 152

Endurance for standing 154

Foundational core strength 156

Abs on fire 158

Strong spine, strong body 160

Basic shoulder strength and mobility 162

Advanced upper-body work for bulletproof shoulder 164

Hip strength and mobility essentials 166

Stropg hips challenge 168

Active hip mobility for strength, power, and control 170

Ankle mobility and injury prevention 172

Balance for beginners 174

Next-level balance 176

Powerful twists 178


12 weeks for general fitness 182

12 weeks for athletic performance 184

16 weeks for a healthy spine and core 186

Index 188

About the author and acknowledgments 191

Customer Reviews

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