Guyoga Pose Guide & Road Map
GUYOGA Pose Guide
Airplane Bird-Dog
Boat Bridge
Cat Cow
Cobra Chair
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GUYOGA Pose Guide
Child’s Pose Deep Squat
Dolphin Down Dog
Half Lift Happy Baby
High Lunge Horse Pose
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GUYOGA Pose Guide
Humble Warrior Knee to Nose
Lizard Locust
Low Lunge Mountain
High Plank Pyramid
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GUYOGA Pose Guide
Reclined Figure 4 Reclined Twist
Reverse Warrior Revolved Pyramid
Runner’s Lunge Seated Butterfly
Seated Forward Fold Seated Twist
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GUYOGA Pose Guide
Side Angle Side Plank
Squat Hold Standing Backbend
Standing Bow Standing
Forward Fold
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GUYOGA Pose Guide
Standing Side Tree
Stretch
Triangle Warrior 1
Warrior 2 Wide-legged
Forward Fold
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GUYOGA - The Roadmap
We created the Guyoga Roadmap so you can effectively utilize Guyoga as
a complete workout system, rather than just a collection of workouts.
Here are the best times to do each of the various workouts in
Guyoga: Beginner’s Yoga for Men
Yoga Sharpen Yoga Start!
Before any workout, to help A warm-up before any
with muscle activation and Guyoga workout
injury prevention An easier morning
Morning workout routine workout routine
Yoga Strength Yoga Sweat
Standalone workout to A challenging standalone
build muscle workout to help you recharge,
refocus, and increase energy
After completing
Great for morning, after lunch,
Yoga Sharpen
or early evening
Yoga Stretch
After ANY workout (yoga or otherwise)
As a standalone workout on recovery day
In the evening to relieve stress and improve sleep
! Not available on the Guyoga DVD, but is accessible on the Man Flow Yoga website
using the log-in credentials you received upon purchase.
For more assistance, please email [email protected]
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GUYOGA The Roadmap: Standalone
If you are doing Guyoga on its own.
Beginner - Level 1 Beginner - Level 2
3 days per week 5 days per week
20-25 minutes per day 20-25 minutes per day
Week 1 Week 1
Day 1: Start (or Sharpen) Day 1: Start (or Sharpen)
Day 2: Sharpen Day 2: Sharpen
Day 3: Strength Day 3: Strength
Day 4: Sweat
Week 2 Day 5: Stretch
Day 1: Sweat
Day 2: Start or Sharpen
Day 3: Stretch Intermediate - Level 2
5 days per week
45-50 minutes per day
Intermediate - Level 1
3 days per week Week 1
45-50 minutes per day Day 1: Sharpen, Stretch
Day 2: Sharpen, Strength
Week 1 Day 3: Sharpen, Sweat
Day 1: Sharpen, Strength Day 4: Sweat, Strength
Day 2: Sharpen, Sweat Day 5: Sharpen, Stretch
Day 3: Sweat, Stretch
Week 2 Advanced - Level 2
Day 1: Sharpen, Strength
Day 2: Sharpen, Sweat 5 days per week
Day 3: Strength, Stretch 65-75 minutes per day
Week 1
Advanced - Level 1 Day 1: Sharpen, Sweat, Stretch
Day 2: Sharpen, Strength, Stretch
3 days per week Day 3: Sharpen, Sweat, Strength*
65-75 minutes per day Day 4: Sharpen, Sweat, Stretch
Week 1 OR Sharpen, Stretch
Day 1: Sharpen, Strength, Stretch Day 5: Sharpen, Strength, Sweat†
Day 2: Sharpen, Sweat, Stretch OR Sharpen, Strength, Stretch
Day 3: Strength, Sweat, Stretch*
Week 2
Day 1: Sharpen, Strength, Stretch
Day 2: Sharpen, Sweat, Stretch
Day 3: Sharpen, Strength, Sweat*
*A DIFFICULT workout
† Optional Stretch workout
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GUYOGA - The Roadmap: Runners
For integrating yoga into your running routine
Yoga-Only Days Yoga-Running Sandwiches
Strength, Stretch Get a comprehensive
Strengthen your entire body and then workout with yoga and
top it off with a flexibility-focused a short-medium run
recovery workout.
This format helps to:
Sweat, Stretch Properly warm-up the body for
Sweat and move quickly (but maximum efficiency and injury
mindfully!) to increase endurance, prevention
core strength, and body control, and
Burn more calories, build more
then stretch it out.
muscle in a single workout
Sharpen, Strength Increase endurance, strength,
Do the exact opposite of what you do and flexibility
while running, and move slowly and Lengthen tight muscles after a
in control with these technique-heavy run for a recovery boost
workouts. Note: This is also the workout
format that Dean uses when
Sharpen, Sweat he goes on runs.
Align your body and then speed it
up for a heart-pounding power yoga
session.
Sharpen, Run, Stretch
Sharpen, Sweat, Stretch
Spend an entire hour on your yoga Sharpen, Run, Strength
mat and get everything your body
misses out on while running.
Sharpen, Run,
Improve flexibility, lengthen muscles, Strength, Stretch
strengthen your entire body, and
(Difficult!)
increase athleticism.
Note: We recommend taking the
following day off!
Sharpen, Strength, Stretch
Longer holds to build muscle and
strength Sharpen, Run,
Improve flexibility, body control, and
Sweat, Stretch
(Difficult!)
boost your recovery.
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GUYOGA - The Roadmap: Runners
Yoga immediately before or after your run
Before Running
Use these workouts before your run to improve muscle
efficiency, prevent injury, and warm-up properly
Sweat OR Sharpen OR Start
Great to warm-up muscles and prevent injury (especially if it’s cold outside!)
Start off a light running day with Sweat to help with muscle activation
Increase the difficulty of the run for added strength and endurance
After Running
Use these workouts to work into flexibility while your body is
warm to reduce soreness and have a proper cooldown.
Strength
An extra challenge after your workout, but also for improving flexibility
Sweat
Great for burning more calories after your run
Improve endurance, flexibility, and core strength
Stretch
Speed up recovery, relieve sore muscles, and reduce your risk of overtraining
Start
Realign your body, stretch tight muscles, and jumpstart your recovery.
Sharpen
Gentle workout perfect for improving flexibility and lengthening your
muscles after a run.
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GUYOGA - The Roadmap: Cross Training
If you’re doing more than Guyoga
If you’re involved in more than 1 or 2 forms of fitness,
the cross training program is for you.
Combinations Yoga-Only Days
Before Workouts Strength OR Sweat
Before lifting day for increased mobility
Start OR Sharpen and muscle activation the next day.
Injury prevention and
improved mobility for your Strength, Stretch
workout. Increase strength and flexibility
Strength OR Sweat
A comprehensive warm- Sweat, Stretch
up for before a light or Active recovery day
medium-intensity workout Improve flexibility
Sharpen, Strength
Build strength, flexibility, address
After Workouts imbalances, increase core strength,
Stretch improve balance, strengthen your spine.
Immediately after any
workout Sharpen, Sweat
Great for anytime that you Get the alignment right, and then speed it
are feeling sore up and work on your athleticism with this
combo.
Sweat OR Strength Sharpen, Sweat, Stretch
Add a little something to
Get it all with alignment, an upbeat
the end of your workouts
workout, and a comprehensive cooldown.
Increase mobility, re-align
your body, and jumpstart Sharpen, Strength, Stretch
your recovery. Slow it down and focus on slow,
controlled movements
Sharpen OR Start Increase strength, body awareness,
Realign your body, notice
flexibility, and jumpstart your recovery.
imbalances, and release
tight muscles
Stretch
Reduce soreness and Great for any time your body is feeling sore.
decrease recovery time.
Use before bed for a great night of sleep.
Maximize your recovery process
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