Yoga for Ruckers: How Mobility and Flexibility Prevent Pain and Improve Performance

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Have you ever started rucking, felt stronger,

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but noticed your hips, back, or shoulders tightening

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up week after week and wondered if that's just

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part of getting older? In this episode, we break

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down why stiffness and nagging pain aren't inevitable

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for ruckers and how improving mobility and flexibility

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can dramatically change how your body feels under

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load. You'll learn how yoga, when taught correctly,

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can help ruckers move better, recover faster,

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and stay in the game longer without needing hour

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-long classes or complicated routines. You're

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listening to the Rucker's Edge podcast, a show

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all about rucking that is designed to help you

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improve your rucking routine, lose weight, and

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ultimately gain your strength and energy back.

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Each episode dives into the science, stories,

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and strategies behind rucking. You'll learn from

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top ruckers, coaches, health experts, and performance

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specialists who break down what it takes to train

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smarter, recover faster, and stay ready for the

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next challenge. So whether you're new to rucking

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or an experienced rucker that's already logged

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hundreds of miles, this is the show for you.

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I'm your host, Spencer. Thanks again for listening

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in. My guest today is Dean Pullman, certified

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yoga instructor and CEO and founder of Manflow

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Yoga. He explains exactly how ruckers can use

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simple practical mobility work to protect their

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spine, hips, knees, and shoulders, even if you've

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never done yoga before and don't think it's for

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you. Here's my conversation with Dean Pullman,

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certified yoga instructor and CEO and founder

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of Man Flow Yoga. Dean Pullman, thanks so much

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for joining the podcast today. I'm excited to

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get into how yoga can benefit ruckers and keep

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them limber between rucks. How are you doing

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today? I am doing well. I don't know if you want

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to give away dates, but as of now, we're two

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weeks into winter break. So it's, you know, you

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know, lots of lots of dadding. So I'm just just

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making it, you know. Yeah. I just recently put

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together an episode on doing a reflective rock

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and thinking about your previous year and getting

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ready for this next year. And I have yet to actually

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go on one. We're here into the new year and I

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haven't even done that yet. So that's a theme.

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I felt like as a health and wellness professional

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influencer slash community leader, yoga expert,

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whatever I am, that I needed to have like all

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of my 2026 plans laid out like before it started.

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And the reality is I'm just not at all there

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yet. So my plan is and if maybe this resonates

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with you and your listeners, but my plan is just

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to use like as much of January and as much of

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February as I need to to kind of create some

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clarity and create some. orientation around what

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is 2026 mean or what do I want it to mean for

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me? So anyways, that's my plan. No, yeah. I mean,

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you're a real person and you want to set good

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intentions. And I think it deserves some respect

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in terms of a timeline. You can't do too much,

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especially when the holidays come up. It's like

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you want to make sure you do the job right and

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you want to use it to improve your life or help

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your life. So, yeah, I mean. That's just part

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of it. Plus, you're a dad and you have priorities

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that shift daily. So yeah, you got to make time

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for what you can. But I kind of want to start

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out just asking you if you don't mind giving

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us a quick version of your background and how

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you ended up working in mobility and yoga. And

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I should take a step back. Dean, you're the CEO

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and founder of Man Flow Yoga, which is a fitness

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program for men trying to regain their flexibility

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and rejuvenate their fitness. But yeah, how did

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you get into that? Give us a bit of your background.

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Yeah, so I'm an athlete turned yoga instructor.

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And I don't say yogi because I don't really think

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of myself as, you know, like a yogi with a whole

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yoga lifestyle. My background is as a lifelong

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athlete, collegiate lacrosse player, went into

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a yoga studio completely on accident, was looking

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for the tailor, stumbled into a yoga studio.

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Did that first workout, was shocked at how challenging

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it was, and that inspired me to just keep up

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with yoga. One month in, I noticed my flexibility

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was... dramatically different for the better

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my body felt stronger but also kind of lighter

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at the same time I had more body awareness my

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breathing was so much better I had better balance

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my lifting was better so I was like wow this

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is really cool and I tried to get some of my

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friends to go with me and they're like yoga no

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and you know granted this was 2011 so I think

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that Our society's general beliefs about yoga

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have shifted as well. You go into a city, you're

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going to notice a lot more guys in their 20s

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and 30s doing yoga, going to yoga classes. But

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back then, and even now, especially with guys

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who are in their 50s, 60s, 70s, and even in their

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40s too, they don't get excited about yoga because

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of all the connotations and associations that

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go with it. It's too feminine, it's too spiritual,

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it's not a good enough workout. That was kind

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of my experience. And I was like, well, that

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was kind of their experience when I asked them

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to come. And I was like, well, you know what?

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I'll just I'll do it with you guys. Right. So

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I led them through a few workouts. I was a lacrosse

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captain and I was the kind of the conditioning

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coach at the same time. And so I led them through

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some yoga. I led them through yoga a couple of

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times a week. And they're like, oh, wow, this

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is really cool. And I started recording on YouTube.

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And so. 12 years later, now we've got this community

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of tens of thousands of guys. I've reached probably

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over a million people at this point through books

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and DVDs, my YouTube channel, all the social

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media. It's very much a fitness -focused approach

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for men, for guys who want to feel stronger,

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who want to feel younger, who want to feel more

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flexible. would be who are open to maybe some

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of the breathing and mindfulness aspects of it

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but don't want to do it in this super you know

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yogi quasi -spiritual new age type of approach

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this is very much an approach to yoga that's

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focused on a functional approach like a and that

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that includes breathing that includes body awareness

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there's nothing woo -woo about i say the word

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woo and a lot of people get offended especially

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if they are into yoga but i say woo in the sense

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of just things that concepts that don't seem

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approachable to day -to -day life and so but

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when you focus on when you're focusing on your

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body awareness when you're focusing on your breathing

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that comes with a whole bunch of other aspects

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that helps with your physical fitness helps with

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being more aware of your body, knowing which

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muscles you should be engaging as you're moving

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as you're going through exercise. But it also

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helps with it carries over into other aspects

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of your life, you notice that, oh, I do have

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the ability to be patient in a stressful situation,

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or I do have the ability to notice when I'm stressed

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and start to check in with my breathing. Or I

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can notice my shoulders really tense right now.

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And I you know, why is why are my shoulders tense,

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maybe I can relax that. So There are tons of

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physical benefits. And if you're a lifter, you

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know, you're going to notice that lifting gets

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easier, that it doesn't hurt as much, that you

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have more awareness of your body. You're using

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the right muscles instead of relying on one muscle

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group and not using your glutes or not using

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your abs. you know, as that applies to rucking,

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that means that you're going to be using your

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core more, you're not going to be relying on

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your back, your knees aren't going to hurt as

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much because you're using your hips and your

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ankles properly. You're gonna have better posture

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just because you practice being in better posture.

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So your shoulders won't hurt as much, your neck

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won't hurt as much. So there are tons of, you

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know, physical benefits that go with it. It's

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kind of just, well, how is it taught and is it

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done in a way that resonates with me? And if,

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you know, if my approach doesn't resonate with

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you and you want to go traditional yoga, cool.

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You know, like that's great. But for a lot of

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guys who are more interested in kind of, I just

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want my body to feel good and I want to have

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a high level of physical fitness. And we're talking

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relative here, right? I'm not like, you know,

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I'm not trying to reach the professional basketball.

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players of the world. I'm mostly working with

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guys who are in their fifties, who are in their

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sixties, who are coming back into fitness after,

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you know, 15 years off because they had kids,

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they had the job that they had to, you know,

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that professional lives. They didn't have time

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to do these, the workouts and the self -care

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that they wanted to do. So they're coming back

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into things now and they're realizing that, oh,

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you know what? My body doesn't feel the way that

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it used to. Maybe I need to do something differently.

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And they do some research. They figure out, oh,

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you know what? I should work on my flexibility.

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I should work on my core strength. Or I need

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to do something that's going to undo this bad

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posture that I have. And that's kind of where

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I come in. But a ton of information there. And

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I appreciate that. And I think there are some

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similarities between the folks looking at your

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programs and some of the people getting into

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rucking. It's maybe they've been sidelined for

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X amount of time. They want to do something about

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their fitness. And it's like, where do I start?

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And so I know some people start picking up the

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rucksack and rucking. And then that's sort of

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like a gateway into other workouts. And I guess

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similarly with you, they might start doing a

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workout and realize how stiff they are and how

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maybe they're not nearly as limber as they were

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a decade or so ago. And so they turn to you for

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solutions. Full disclosure here, Dean, I don't

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do yoga regularly. I did yoga several years back

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with my then girlfriend, my now wife. We did

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some hot yoga sessions. She loves yoga. We've

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started to get my daughter into yoga. We do these

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kid yoga channels on YouTube. And I'll sit there

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and we'll do like a Disney themed yoga session

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with her. And it's not easy. Like the routines

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that they're doing. I mean. Kids are incredibly

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limber, and she's doing it no problem. Here I

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am, like, sweating, trying to reach, like, my

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ankle. I'm like, it's hard. And I remember the

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first time I did yoga back in, I think it also

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was, like, 2009, 2010. I was surprised. Like,

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looking around the room, you know, seeing people

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that have been going to that class routinely

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just have no problem. And here I am, like, as

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green as can be, you know, a new timer and just

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struggling. So, yeah, that was one thing I was

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surprised about. It's not an easy thing to do.

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And with all things, the more you do it, the

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easier it becomes. But it's something you have

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to work at. Yeah. I think people go into it thinking,

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oh, I'm not flexible, so I don't do yoga. And,

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you know, yeah, flexibility is something that

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you do work on in yoga. But at the same time,

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like flexibility is something that is. beneficial

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to everybody. And just because you aren't as

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flexible as someone else in the class doesn't

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mean that you aren't also benefiting from it.

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So I think what's really cool about working on

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your flexibility is it doesn't take that long

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to notice the results of flexibility work in

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the sense of your body feels better, you have

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less back pain, your knees feel better, you're

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recovering better because you're more flexible.

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You're not You're using your body more efficiently

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in the sense of you're using it the way that

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it evolved to be used rather than relying on

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certain muscle groups and not using other muscle

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groups. Like a lot of guys only use their quads

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when they're doing lower body stuff. And if you

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don't have flexibility, you're not going to be

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using all the other muscles in your hips. You're

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not going to be using the muscles in your ankles

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properly. You're not going to be using your abs

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properly. And so, you know, flexibility is not

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just something that. And it's not just a goal.

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It's also working on it leads to a huge, leads

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to a bunch of fitness benefits. And a lot of

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guys who are in yoga classes, like you had the

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experience, right? You're supposed to reach down

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and touch your feet. I'm like, well, that's like

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loading up a bar with 225, you know, with like

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245s on each side when you're brand new. appropriate.

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And so it also does create the sense of like,

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oh, well, yoga is not for me, or oh, it's too

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hard, or I'm discouraged because I couldn't do

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a basic pose. And it's just because most yoga

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isn't made for guys who are not flexible, right?

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It's made for women who are already flexible.

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Again, just kind of goes to you got to find something

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that is actually going to meet you where you

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are with your flexibility level now and help

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you feel encouraged about the work that you're

00:11:43.379 --> 00:11:46.320
doing and also is realistic for like where you

00:11:46.320 --> 00:11:50.750
are now. Yeah. I wanted to ask you, you know,

00:11:50.750 --> 00:11:54.269
what's the long -term cost for athletes or ruckers

00:11:54.269 --> 00:11:57.990
who ignore mobility at an early stage? Like let's

00:11:57.990 --> 00:12:00.950
just say a 40 year old completely ignoring mobility

00:12:00.950 --> 00:12:06.210
and stability. Longevity. I mean, longevity is

00:12:06.210 --> 00:12:08.490
the easiest way to answer that question, but

00:12:08.490 --> 00:12:11.450
also, you know, preventable injuries, you know,

00:12:11.450 --> 00:12:14.320
things that could sideline you for months. that

00:12:14.320 --> 00:12:17.960
could require, you know, surgery. And there are

00:12:17.960 --> 00:12:20.679
things that are preventable. I think there's

00:12:20.679 --> 00:12:24.700
also a mindset that people in their 40s, 50s

00:12:24.700 --> 00:12:28.080
tend to adopt when they realize that the workouts

00:12:28.080 --> 00:12:30.080
that they used to do aren't working the same

00:12:30.080 --> 00:12:32.259
way anymore. And they say, oh, you know what,

00:12:32.320 --> 00:12:33.980
this is just part of getting older and I can't

00:12:33.980 --> 00:12:36.399
do these exercises anymore. And so the question

00:12:36.399 --> 00:12:38.720
becomes like, hey, how do I modify this? Or like,

00:12:38.759 --> 00:12:41.159
how do I avoid doing this? And my, you know,

00:12:41.179 --> 00:12:43.789
my kind of... my interjection is, well, how about

00:12:43.789 --> 00:12:46.230
you just work on the weakness that's causing

00:12:46.230 --> 00:12:49.649
that issue? You know, how about you work on having

00:12:49.649 --> 00:12:52.730
just a basic level of range of motion? Like,

00:12:52.730 --> 00:12:54.789
how about you work on your hip flexibility, work

00:12:54.789 --> 00:12:57.210
on your shoulder flexibility? Let's move your

00:12:57.210 --> 00:12:59.809
spine. Because the reality for most of us is

00:12:59.809 --> 00:13:04.110
that we are sitting down or inactive for, you

00:13:04.110 --> 00:13:07.009
know, 12 hours a day. So you have to do something

00:13:07.009 --> 00:13:10.070
to work on undoing that poor posture. You've

00:13:10.070 --> 00:13:11.629
got to do something that is going to open your

00:13:11.629 --> 00:13:13.370
hips. That's going to get you to twist from side

00:13:13.370 --> 00:13:15.350
to side. It's going to make you do a backbend

00:13:15.350 --> 00:13:18.250
or get your arms overhead or behind you and do

00:13:18.250 --> 00:13:20.389
all these things that your body is meant to do,

00:13:20.389 --> 00:13:22.570
but isn't doing. But, you know, to go to the,

00:13:22.590 --> 00:13:25.250
go to your question, like if you're not doing

00:13:25.250 --> 00:13:27.009
some sort of, and I don't care if it's yoga,

00:13:27.190 --> 00:13:29.790
like there's tons of different mobility. You

00:13:29.790 --> 00:13:32.610
know, I think the, I think why, I think the reason

00:13:32.610 --> 00:13:35.490
why people like yoga as a mobility flexibility

00:13:35.490 --> 00:13:38.690
program is because it's in the, it's in the format

00:13:38.690 --> 00:13:42.429
of flow. It's not like a lot of people don't

00:13:42.429 --> 00:13:44.929
like doing a workout when it's like do 10 of

00:13:44.929 --> 00:13:46.450
these, then do 10 of these. And if you're just

00:13:46.450 --> 00:13:48.750
going down a list, cause it's just not fun. It

00:13:48.750 --> 00:13:51.590
takes more willpower in some ways and it might

00:13:51.590 --> 00:13:54.129
just not be fun. So, you know, I think one reason

00:13:54.129 --> 00:13:57.309
why people who, I think one reason people might

00:13:57.309 --> 00:14:02.220
like yoga. versus that is because they you know

00:14:02.220 --> 00:14:03.899
when you think of flexibility you do think of

00:14:03.899 --> 00:14:06.559
yoga so like okay yoga i'm gonna work on flexibility

00:14:06.559 --> 00:14:09.000
but also because if you can just press play and

00:14:09.000 --> 00:14:12.539
follow along it's a lot more it's a lot less

00:14:12.539 --> 00:14:16.139
mentally demanding than following a list of you

00:14:16.139 --> 00:14:19.759
know a list of exercises so point being is if

00:14:19.759 --> 00:14:23.440
you're not doing any sort of mobility work period

00:14:23.440 --> 00:14:28.100
then you are going to eventually run into some

00:14:28.100 --> 00:14:32.100
sort of injuries or you're going to deal with

00:14:32.100 --> 00:14:37.019
preventable pain in a way that yeah you can make

00:14:37.019 --> 00:14:39.179
it through it maybe you can push through it maybe

00:14:39.179 --> 00:14:41.679
you have to take some days off but like that's

00:14:41.679 --> 00:14:44.259
pain that you don't need to have that you could

00:14:44.259 --> 00:14:48.500
solve at the source with just you know, a few

00:14:48.500 --> 00:14:51.080
minutes of the appropriate movements on a daily

00:14:51.080 --> 00:14:53.100
basis. Or if you want to split it up and do like

00:14:53.100 --> 00:14:55.360
three times per week or even two times per week,

00:14:55.460 --> 00:14:58.419
you know, these are point being like, these are

00:14:58.419 --> 00:15:01.960
all, all those aches and pains that, that, that

00:15:01.960 --> 00:15:04.179
prevent you from doing what you want to do as

00:15:04.179 --> 00:15:07.059
you get older. Those are preventable with, to

00:15:07.059 --> 00:15:09.179
a certain extent, right? With the appropriate

00:15:09.179 --> 00:15:12.159
exercise and, you know, a well -structured yoga

00:15:12.159 --> 00:15:14.360
program, like, like what I do with Manful Yoga.

00:15:15.100 --> 00:15:16.919
is going to help with addressing the majority

00:15:16.919 --> 00:15:22.539
of those weaknesses that do lead to pain. More

00:15:22.539 --> 00:15:24.600
with Dean in just a moment, including a simple

00:15:24.600 --> 00:15:27.120
pre -ruck and post -ruck mobility routine you

00:15:27.120 --> 00:15:29.919
can do in just a few minutes. But I want to take

00:15:29.919 --> 00:15:31.700
a quick break to say thanks for listening to

00:15:31.700 --> 00:15:34.000
the podcast. Please text this episode with a

00:15:34.000 --> 00:15:35.700
fellow rucker that might find it interesting

00:15:35.700 --> 00:15:37.620
or a friend that could benefit from rucking.

00:15:37.779 --> 00:15:39.659
Sharing this episode would help the show grow

00:15:39.659 --> 00:15:41.820
and help more people improve their health and

00:15:41.820 --> 00:15:46.620
lives. Okay, back to it. I did want to ask you

00:15:46.620 --> 00:15:49.700
about how you practice yoga. I always see these

00:15:49.700 --> 00:15:51.740
yoga classes being offered and they're always

00:15:51.740 --> 00:15:55.820
guided. It's almost like a routine. Is it possible

00:15:55.820 --> 00:15:58.799
to use certain yoga stretches just independently

00:15:58.799 --> 00:16:01.879
or is it more beneficial to go through a routine

00:16:01.879 --> 00:16:03.980
where you're kind of building on different movements

00:16:03.980 --> 00:16:07.690
or stretches? I think the sequence is important

00:16:07.690 --> 00:16:10.809
in the sense of like, it wouldn't, there are

00:16:10.809 --> 00:16:13.470
poses that are more demanding than other poses

00:16:13.470 --> 00:16:16.269
in the same way that like, like, let's look at

00:16:16.269 --> 00:16:18.509
a squat, for example, right? Most people don't

00:16:18.509 --> 00:16:20.090
go straight into a squat. You're going to do

00:16:20.090 --> 00:16:22.389
some sort of warmup for that. Or you look at

00:16:22.389 --> 00:16:24.289
like a strict press, right? A shoulder press,

00:16:24.429 --> 00:16:26.330
holding a barbell and pushing it overhead, or

00:16:26.330 --> 00:16:28.850
even dumbbells and pushing overhead. And you

00:16:28.850 --> 00:16:30.730
probably wouldn't go straight into that without

00:16:30.730 --> 00:16:32.149
some warmup, especially if you're going to do

00:16:32.149 --> 00:16:34.450
heavy, right? And it's kind of the same way with

00:16:34.450 --> 00:16:37.970
yoga in the sense. And you don't have to even

00:16:37.970 --> 00:16:39.830
call it yoga because a lot of it is just isometric

00:16:39.830 --> 00:16:43.509
body exercises. different variations of lunges

00:16:43.509 --> 00:16:47.389
or squats or planks or, you know, core exercises

00:16:47.389 --> 00:16:50.230
or backbends or twists. So like, yeah, a lot

00:16:50.230 --> 00:16:52.450
of these are quote unquote yoga poses, but a

00:16:52.450 --> 00:16:54.470
lot of them are also just borrowed from other

00:16:54.470 --> 00:16:58.129
body weight exercises. The idea of what you're

00:16:58.129 --> 00:17:00.809
doing at a yoga studio being the same thing that,

00:17:00.809 --> 00:17:03.769
you know, an ancient yogi in the subcontinent

00:17:03.769 --> 00:17:07.250
of India was doing 2 ,500 years ago is, it's

00:17:07.250 --> 00:17:09.250
not true. Like a lot of the, most of the poses

00:17:09.250 --> 00:17:12.490
that they were doing, They are not found in modern

00:17:12.490 --> 00:17:16.269
yoga. Most of the poses found in yoga are borrowed

00:17:16.269 --> 00:17:20.329
from other types of exercise, notably British

00:17:20.329 --> 00:17:23.250
gymnastics. Like a lot of what we think of yoga

00:17:23.250 --> 00:17:26.710
now actually came over from like 19th century

00:17:26.710 --> 00:17:31.529
British gymnastics because Britain, you know,

00:17:31.529 --> 00:17:34.529
Britain colonized India. And so they looked at

00:17:34.529 --> 00:17:36.269
what the British soldiers were doing for their

00:17:36.269 --> 00:17:39.089
calisthenics and they integrated it into yoga.

00:17:39.369 --> 00:17:41.970
So point of this being a lot of these bodyweight

00:17:41.970 --> 00:17:44.829
exercises, it makes sense to start with sooner

00:17:44.829 --> 00:17:46.829
in the routine, right? So you want to do something

00:17:46.829 --> 00:17:49.299
that doesn't. take a ton of flexibility right

00:17:49.299 --> 00:17:51.460
at the beginning. It makes sense to go through

00:17:51.460 --> 00:17:54.960
a progression of exercises, which you can somewhat

00:17:54.960 --> 00:17:56.799
learn on your own. Like that's actually, I think

00:17:56.799 --> 00:17:58.480
one of the coolest things that I hear about from

00:17:58.480 --> 00:18:01.720
people in our community is they do manful yoga

00:18:01.720 --> 00:18:03.420
for a couple of years, three years. And then

00:18:03.420 --> 00:18:04.599
they're like, you know what, Dean, I think I

00:18:04.599 --> 00:18:06.319
got it from here. I'm like, great, good job,

00:18:06.339 --> 00:18:09.240
man. That means I'm a pretty good teacher, I

00:18:09.240 --> 00:18:10.960
guess. Like if you were able to figure everything

00:18:10.960 --> 00:18:13.819
out, like from... you know, from that. So it

00:18:13.819 --> 00:18:16.380
isn't, I mean, it is helpful to go through a

00:18:16.380 --> 00:18:18.519
progression of exercises to make sure that you're

00:18:18.519 --> 00:18:20.880
warming up the proper muscles before you're going,

00:18:21.019 --> 00:18:24.019
you know, too deep into the movements. But it

00:18:24.019 --> 00:18:26.000
also doesn't have to take 60 minutes. Like most

00:18:26.000 --> 00:18:28.460
of my routines are in the 20 to 25 minute range.

00:18:28.579 --> 00:18:30.500
I've got a ton on YouTube that are five minutes,

00:18:30.640 --> 00:18:34.259
10 minutes, 15 minutes. So yes, like there should

00:18:34.259 --> 00:18:38.700
be, sequencing is somewhat science, somewhat

00:18:38.700 --> 00:18:43.210
of an art. Um, but you don't have to, you know,

00:18:43.230 --> 00:18:45.630
it doesn't have to be this 60 minute long process

00:18:45.630 --> 00:18:48.269
if that's kind of the answer you're looking for.

00:18:48.390 --> 00:18:51.029
Yeah, it does. And you just mentioned warmup

00:18:51.029 --> 00:18:53.750
and I'm curious using your expertise, can you

00:18:53.750 --> 00:18:56.309
enlighten us, maybe give us a few pointers pre

00:18:56.309 --> 00:18:59.690
and post ruck, what sort of poses or routines

00:18:59.690 --> 00:19:01.869
we should be doing? Like if someone can only

00:19:01.869 --> 00:19:04.269
pick up maybe three moves before going on a ruck,

00:19:04.309 --> 00:19:06.650
what would you guide them or what would you say

00:19:06.650 --> 00:19:09.200
to them? So since you have that weight on your

00:19:09.200 --> 00:19:10.819
back and you're going to be kind of, you know,

00:19:10.819 --> 00:19:13.279
leaning forward, what I would do is what's called

00:19:13.279 --> 00:19:16.019
a bridge position, which, you know, yes, it is

00:19:16.019 --> 00:19:17.960
a yoga pose, but it also you'll find this in

00:19:17.960 --> 00:19:21.339
tons of non -yoga exercises, workouts as well.

00:19:21.519 --> 00:19:23.400
So I'd start with a bridge position because.

00:19:23.829 --> 00:19:26.349
That's going to get you in a bit of an open position

00:19:26.349 --> 00:19:28.049
with your chest. It's going to get your back

00:19:28.049 --> 00:19:30.630
into extension, meaning arching your back versus

00:19:30.630 --> 00:19:33.130
rounding your back, which is what you'll be rounding

00:19:33.130 --> 00:19:35.390
your back when you're rucking a little bit. Also

00:19:35.390 --> 00:19:37.309
get your glutes firing, which is going to help

00:19:37.309 --> 00:19:40.849
with your knees. I'd also do some sort of upper.

00:19:44.430 --> 00:19:46.990
back kind of thoracic opening so a standing side

00:19:46.990 --> 00:19:49.190
bend is a really good warm -up which basically

00:19:49.190 --> 00:19:51.089
if you can visualize standing up reaching up

00:19:51.089 --> 00:19:53.309
as tall as you can with your arms and then leaning

00:19:53.309 --> 00:19:56.490
over to one side while maintaining height that

00:19:56.490 --> 00:19:58.009
would be a really good one that's going to help

00:19:58.009 --> 00:19:59.869
open your rib cage that's going to help with

00:19:59.869 --> 00:20:02.710
your thoracic mobility and then inserting some

00:20:02.710 --> 00:20:08.220
sort of some sort of twist as well. So I like

00:20:08.220 --> 00:20:10.940
a side angle pose is a really good one for this.

00:20:11.059 --> 00:20:15.720
So getting some mobility to the upper back side

00:20:15.720 --> 00:20:19.319
angle is a little hard to explain. But you can

00:20:19.319 --> 00:20:22.940
visualize going into a lunge position with your

00:20:22.940 --> 00:20:26.420
hips facing out to the side, and then reaching

00:20:26.420 --> 00:20:29.779
one arm up and one arm down and kind of twisting

00:20:29.779 --> 00:20:32.829
to open up your chest. to the sky or ceiling.

00:20:33.089 --> 00:20:35.589
Those are three that would be really good, just

00:20:35.589 --> 00:20:38.049
kind of off the top of my head. Awesome. What

00:20:38.049 --> 00:20:41.950
about post -ruck? Same thing, or would you recommend

00:20:41.950 --> 00:20:44.849
a few different poses? So post -ruck, you want

00:20:44.849 --> 00:20:47.349
to focus on recovery in the areas that you've

00:20:47.349 --> 00:20:52.859
worked the most. I would say probably a child's

00:20:52.859 --> 00:20:56.180
pose would be a good way to wind down from a

00:20:56.180 --> 00:20:58.519
ruck. That's going to be a good shoulder stretch.

00:20:58.640 --> 00:21:01.059
That's going to allow your back to release at

00:21:01.059 --> 00:21:05.019
the same time. I'd also recommend probably a

00:21:05.019 --> 00:21:08.079
pigeon pose. A pigeon is just a really deep hip

00:21:08.079 --> 00:21:09.940
stretch for your glutes and your external hip

00:21:09.940 --> 00:21:13.420
rotators. So any sort of lower body workout,

00:21:13.680 --> 00:21:16.859
doing that afterwards would be a good idea. And

00:21:16.859 --> 00:21:19.170
then if you have a little bit of... I'd also

00:21:19.170 --> 00:21:23.849
go into that, maybe go into that cool down with

00:21:23.849 --> 00:21:27.049
a down dog. And since most people aren't, you

00:21:27.049 --> 00:21:30.190
know, yoga experts yet, what I would do is I

00:21:30.190 --> 00:21:32.049
would find a staircase where you can put your

00:21:32.049 --> 00:21:35.759
hands on maybe the second step. of that staircase.

00:21:36.220 --> 00:21:38.599
So you don't have to be as flexible versus if

00:21:38.599 --> 00:21:40.180
you did it like with your hands and your feet

00:21:40.180 --> 00:21:43.140
on the same level, you might have kind of crappy

00:21:43.140 --> 00:21:45.380
technique, but if you put your hands, maybe a

00:21:45.380 --> 00:21:48.019
foot up, right? So if you're using that staircase

00:21:48.019 --> 00:21:50.539
or a landing or something like that, where your

00:21:50.539 --> 00:21:52.640
hands are higher than your feet, that's going

00:21:52.640 --> 00:21:55.140
to help you with modifying for your, you know,

00:21:55.140 --> 00:21:58.079
your lack of flexibility slash yoga experience.

00:21:58.440 --> 00:22:00.460
That's a great tip. I appreciate that. Yeah.

00:22:00.519 --> 00:22:04.500
We have a yoga block, but with my... inability

00:22:04.500 --> 00:22:07.079
to do some of these poses. I've had to stack

00:22:07.079 --> 00:22:09.799
a few on top of each other to achieve what I

00:22:09.799 --> 00:22:11.859
needed to. Yeah, we actually made, we're in the

00:22:11.859 --> 00:22:13.559
process of renaming it, but we call it the big

00:22:13.559 --> 00:22:17.059
ass block. Nice. It's 60 % taller than the standard

00:22:17.059 --> 00:22:20.640
yoga block. So for those guys. Yeah, entry level.

00:22:20.660 --> 00:22:22.500
You need it so you don't get, don't hurt yourself

00:22:22.500 --> 00:22:25.079
or you don't do it incorrectly. Speaking of,

00:22:25.099 --> 00:22:28.299
I want to go into maybe a routine between rucks,

00:22:28.319 --> 00:22:30.299
but I wanted to touch base on this since we're

00:22:30.299 --> 00:22:32.660
talking about form. What are some of the... more

00:22:32.660 --> 00:22:35.880
common mistakes people make when trying a new

00:22:35.880 --> 00:22:38.380
yoga pose or what do we need to look out for?

00:22:39.200 --> 00:22:42.140
So I'm going to go through concepts instead.

00:22:42.400 --> 00:22:44.700
The first thing is mirroring, right? So most

00:22:44.700 --> 00:22:48.079
people approach yoga with the sense that I'm

00:22:48.079 --> 00:22:50.220
going to mirror what other people are doing.

00:22:50.359 --> 00:22:52.819
And some of this comes down to just poor instruction,

00:22:53.019 --> 00:22:54.880
right? If you're most yoga classes don't actually

00:22:54.880 --> 00:22:57.000
focus on technique and they say, everybody do

00:22:57.000 --> 00:22:59.920
a downward dog and breathe in and breathe out.

00:23:00.240 --> 00:23:04.430
And Imagine your body is a, I don't know, a tree

00:23:04.430 --> 00:23:06.349
and, you know, whatever it is, but like there's

00:23:06.349 --> 00:23:09.069
not enough focus on like actual technique. And

00:23:09.069 --> 00:23:12.170
so the first thing you want to do is avoid mirroring

00:23:12.170 --> 00:23:13.769
the instructor. You want to make sure that you're

00:23:13.769 --> 00:23:17.009
doing the poses or the postures, the stretches,

00:23:17.049 --> 00:23:20.789
exercises as it applies to your body. So you're

00:23:20.789 --> 00:23:22.589
not just trying, if you see the instructor like

00:23:22.589 --> 00:23:25.240
reaching down and touching her toes. or his toes,

00:23:25.440 --> 00:23:27.400
you don't want to go straight to touching your

00:23:27.400 --> 00:23:29.160
toes. You want to think, well, what's the goal

00:23:29.160 --> 00:23:30.880
of this pose? Well, it's a hamstring stretch.

00:23:31.099 --> 00:23:33.220
Okay. So I'm going to focus on stretching my

00:23:33.220 --> 00:23:36.279
hamstrings instead of just getting my hands to

00:23:36.279 --> 00:23:39.519
touch the ground. So avoiding mirroring and focusing

00:23:39.519 --> 00:23:41.359
on like, well, what is the goal of the pose?

00:23:41.519 --> 00:23:43.180
What are the target muscles? What am I supposed

00:23:43.180 --> 00:23:45.339
to be? You know, how does this apply to my flexibility

00:23:45.339 --> 00:23:47.740
level? The second thing would be using props

00:23:47.740 --> 00:23:50.599
appropriately. So props bring the ground up to

00:23:50.599 --> 00:23:54.009
you, or they help with shoulder flexibility if

00:23:54.009 --> 00:23:55.970
you're holding a strap so holding a strap instead

00:23:55.970 --> 00:23:58.710
of bringing your hands together um they're going

00:23:58.710 --> 00:24:00.509
to help you just modify the pose so that instead

00:24:00.509 --> 00:24:04.630
of you again like doing a 225 pound back squat

00:24:04.630 --> 00:24:06.509
when you're just starting lifting now you're

00:24:06.509 --> 00:24:08.490
doing just the bar instead right that's what

00:24:08.490 --> 00:24:10.970
props do they make it so that you can modify

00:24:10.970 --> 00:24:14.410
the exercise to fit your flexibility level and

00:24:14.410 --> 00:24:17.630
then broadly speaking most guys should be bending

00:24:17.630 --> 00:24:22.509
their knees um more in in hip stretches when

00:24:22.509 --> 00:24:26.029
you bend your knees that means that you're not

00:24:26.029 --> 00:24:28.670
putting as much strain on your back so like if

00:24:28.670 --> 00:24:30.309
you're trying to reach down and touch your toes

00:24:30.309 --> 00:24:34.910
and you lock out your legs to try and get your

00:24:34.910 --> 00:24:37.329
hands to your feet your hamstrings are tight

00:24:37.329 --> 00:24:39.009
the limit there's flexibility that's limited

00:24:39.009 --> 00:24:41.730
there and so you're going to make up for that

00:24:41.730 --> 00:24:44.150
lack of flexibility by trying to use your lower

00:24:44.150 --> 00:24:47.680
back to compensate And that's a really easy way

00:24:47.680 --> 00:24:51.059
to overstretch and injure your back. There's

00:24:51.059 --> 00:24:52.940
actually a lot of injuries that happen in yoga

00:24:52.940 --> 00:24:55.400
because people are just trying to force themselves

00:24:55.400 --> 00:24:57.900
into positions they're not ready for. So bending

00:24:57.900 --> 00:25:01.299
your knees and using blocks is going to help

00:25:01.299 --> 00:25:04.880
with hip stretches. Excellent. And sort of along

00:25:04.880 --> 00:25:09.019
the same lines as form, can you... Talk about

00:25:09.019 --> 00:25:10.880
breathing for a second, because I know breathing

00:25:10.880 --> 00:25:13.579
can be pretty critical to achieving these poses,

00:25:13.660 --> 00:25:16.220
if I remember correctly. How does breathing fit

00:25:16.220 --> 00:25:18.799
into a yoga routine and achieving these poses?

00:25:19.519 --> 00:25:21.799
So breathing helps you regulate your nervous

00:25:21.799 --> 00:25:24.539
system, and it complements whatever you're doing

00:25:24.539 --> 00:25:26.559
with your body. So if you're working on getting

00:25:26.559 --> 00:25:29.279
deeper into a posture and you are holding your

00:25:29.279 --> 00:25:31.559
breath, your body is going to resist. Your muscles

00:25:31.559 --> 00:25:34.980
are not going to open up. So if you can start...

00:25:35.279 --> 00:25:38.140
pause in a way where it doesn't feel that intense

00:25:38.140 --> 00:25:41.059
if you can aim for like the three four out of

00:25:41.059 --> 00:25:43.920
ten intensity range to start and Then you can

00:25:43.920 --> 00:25:46.079
use your breath to ease deeper into the pose.

00:25:46.339 --> 00:25:48.500
That's going to help you. That's gonna help you

00:25:48.500 --> 00:25:50.339
stretch more That's gonna help you increase flexibility

00:25:50.339 --> 00:25:53.079
more versus if you go straight to I'm gonna go

00:25:53.079 --> 00:25:54.799
as far as I can I'm gonna go to this eight out

00:25:54.799 --> 00:25:57.319
of ten intensity to start right away, and I'm

00:25:57.319 --> 00:26:00.319
just gonna hope I can breathe so you do really

00:26:00.319 --> 00:26:03.450
want to be able to So maintain awareness of your

00:26:03.450 --> 00:26:05.869
breathing as you're doing it. And if you're new

00:26:05.869 --> 00:26:07.829
to yoga, it is really overwhelming because you're

00:26:07.829 --> 00:26:09.450
like, ah, where does my knee go? Where do my,

00:26:09.450 --> 00:26:11.289
where does my hand go? Where's my shoulder go?

00:26:11.349 --> 00:26:14.410
Oh, it's just breathing too. Right. So you have

00:26:14.410 --> 00:26:17.490
to be just going to it, knowing that you're not

00:26:17.490 --> 00:26:20.119
going to remember. to be present with every single

00:26:20.119 --> 00:26:22.059
breath that you do. You're not going to be locked

00:26:22.059 --> 00:26:25.099
in awareness -wise to every breath that you do.

00:26:25.180 --> 00:26:28.079
But every time that you recognize, oh, I'm supposed

00:26:28.079 --> 00:26:30.160
to be focusing on my breathing, that's actually

00:26:30.160 --> 00:26:32.980
a win. So that's a big piece of advice that I

00:26:32.980 --> 00:26:34.940
give to people who are starting out is, yes,

00:26:35.000 --> 00:26:37.519
breathing is very important, but it's going to

00:26:37.519 --> 00:26:41.039
take a lot of time and consistency to build awareness

00:26:41.039 --> 00:26:44.150
of your breathing. So you can... Every time you

00:26:44.150 --> 00:26:46.630
forget that you're breathing is actually a win

00:26:46.630 --> 00:26:48.910
because you're remembering that you're not breathing

00:26:48.910 --> 00:26:51.289
and therefore building awareness of it. Yeah,

00:26:51.309 --> 00:26:53.930
I like that. I appreciate you explaining that.

00:26:54.009 --> 00:26:56.690
Starting out, I definitely fell into that role

00:26:56.690 --> 00:27:00.829
of trying to achieve the max amount of the stress

00:27:00.829 --> 00:27:04.190
immediately going into that pose. And that's

00:27:04.190 --> 00:27:07.130
just not how that works. So let's say a rucker

00:27:07.130 --> 00:27:09.730
wants to develop some sort of routine between

00:27:09.730 --> 00:27:14.329
rucks. How do I want to phrase this? How often

00:27:14.329 --> 00:27:17.609
or how long should that routine or that session

00:27:17.609 --> 00:27:20.609
be? Or should they do multiple sessions between

00:27:20.609 --> 00:27:22.829
rucks? Let's just say, you know, maybe they go

00:27:22.829 --> 00:27:24.869
on a long ruck on the weekends, a Saturday or

00:27:24.869 --> 00:27:28.049
Sunday, and they want to maintain some stability

00:27:28.049 --> 00:27:31.569
and some limberness, I guess, between those rucks.

00:27:31.809 --> 00:27:34.109
They want to maybe start doing a yoga routine.

00:27:34.490 --> 00:27:37.289
Should they do it multiple days that week? Or

00:27:37.289 --> 00:27:39.769
how long should the average session be, I guess?

00:27:41.319 --> 00:27:43.319
I mean, it depends on what you have time for.

00:27:43.420 --> 00:27:45.720
Like, you know, it'd be great if everyone had

00:27:45.720 --> 00:27:49.940
time for a 60 minute, you know, active recovery

00:27:49.940 --> 00:27:53.380
yoga session on Sundays. But most people, myself

00:27:53.380 --> 00:27:56.259
included, don't always have time for that. So,

00:27:56.259 --> 00:27:59.200
you know, I think recognizing that even five

00:27:59.200 --> 00:28:04.259
minutes is beneficial is important. And there's

00:28:04.259 --> 00:28:06.759
also different approaches that you can use for

00:28:06.759 --> 00:28:08.700
your yoga routines. Like you mentioned wanting

00:28:08.700 --> 00:28:11.279
to do like a stability slash maybe a little bit

00:28:11.279 --> 00:28:15.259
of active recovery routine. And that's something

00:28:15.259 --> 00:28:18.799
that's great to do either, you know, maybe six

00:28:18.799 --> 00:28:21.259
to eight plus hours after your rucking session.

00:28:21.500 --> 00:28:24.180
So if you do like a Saturday morning ruck and

00:28:24.180 --> 00:28:26.960
it's Saturday evening now and you're like me

00:28:26.960 --> 00:28:30.079
and your Saturday evenings don't involve. you

00:28:30.079 --> 00:28:33.099
know, going to the bar or, you know, a club,

00:28:33.240 --> 00:28:35.299
then you can do some stretching while you're

00:28:35.299 --> 00:28:37.759
in front of the TV. Or if it's Sunday and it's

00:28:37.759 --> 00:28:39.740
the day afterward, then that's a great time to,

00:28:39.779 --> 00:28:45.279
you know, do this combination of yoga, stability.

00:28:46.410 --> 00:28:49.170
light strength work plus flexibility and recovery

00:28:49.170 --> 00:28:51.750
work. But then you can also use it like it's

00:28:51.750 --> 00:28:54.190
I think it's great to do it as a warm up before

00:28:54.190 --> 00:28:55.829
other workouts. So like you could definitely

00:28:55.829 --> 00:28:58.369
do it as a warm up before rucking to kind of

00:28:58.369 --> 00:29:00.549
prime your muscles like we talked about. And

00:29:00.549 --> 00:29:03.190
then it also is great as a cool down either immediately

00:29:03.190 --> 00:29:06.470
after the rucking session or like I said at the

00:29:06.470 --> 00:29:09.190
beginning of this answer like six to eight plus

00:29:09.190 --> 00:29:11.789
hours afterward as a way to kind of get out in

00:29:11.789 --> 00:29:14.329
front of the soreness. And then you can also

00:29:14.329 --> 00:29:16.170
do it as a standalone workout. So if you want

00:29:16.170 --> 00:29:18.009
to do a more intense yoga session where you're

00:29:18.009 --> 00:29:20.990
focusing on building hip strength, building hip

00:29:20.990 --> 00:29:23.250
stability and ankle strength so that you can

00:29:23.250 --> 00:29:25.349
support your knees better and your back doesn't

00:29:25.349 --> 00:29:27.410
hurt as much, then that's a great thing to do

00:29:27.410 --> 00:29:29.829
kind of on your non -rucking days if you have

00:29:29.829 --> 00:29:33.390
a little bit more gas in the tank, so to speak.

00:29:33.869 --> 00:29:36.789
yeah no that that makes sense and with that routine

00:29:36.789 --> 00:29:41.049
let's just say like everyone's crazy busy you

00:29:41.049 --> 00:29:44.250
know managing schedule for yourself your spouse

00:29:44.250 --> 00:29:49.410
your kids what's the number one like biggest

00:29:49.410 --> 00:29:51.289
bang for your buck mobility drill that you would

00:29:51.289 --> 00:29:53.670
recommend to ruckers if they only had you know

00:29:53.670 --> 00:29:55.750
just a few minutes a day to to maybe achieve

00:29:55.750 --> 00:30:00.210
some poses or some sort of routine I hate that

00:30:00.210 --> 00:30:04.089
question. I know, right? As I was asking, it's

00:30:04.089 --> 00:30:06.529
like, it's so dependent on each person. It's

00:30:06.529 --> 00:30:08.410
dependent on each person. And also like, I get

00:30:08.410 --> 00:30:09.750
a lot of people who are like, I'm just doing

00:30:09.750 --> 00:30:11.470
the same workout over and over again until I

00:30:11.470 --> 00:30:14.289
master it. I'm like, okay, that's, there's a

00:30:14.289 --> 00:30:16.549
lot of other exercises you could and should be

00:30:16.549 --> 00:30:19.349
doing. I think the important thing is just doing,

00:30:19.470 --> 00:30:22.410
I think the important thing is doing a sort of

00:30:22.410 --> 00:30:24.750
establishing some sort of cadence or a rhythm

00:30:24.750 --> 00:30:27.819
with it and doing. you know, again, five minutes

00:30:27.819 --> 00:30:30.299
is helpful, 10 minutes. The good thing about

00:30:30.299 --> 00:30:34.299
yoga is most of it is full body. So I mean, poses

00:30:34.299 --> 00:30:37.259
specifically for Rutgers, you and just for our

00:30:37.259 --> 00:30:41.480
modern kind of world, I do a lot of hip opening

00:30:41.480 --> 00:30:45.180
stretches, like with strength. So Something called

00:30:45.180 --> 00:30:47.559
a goddess or a horse pose is really good for

00:30:47.559 --> 00:30:50.380
your hip mobility, your groin. Something called

00:30:50.380 --> 00:30:52.880
like a high lunge or a crescent lunge is just

00:30:52.880 --> 00:30:55.680
a really good thing to do for opening your hip

00:30:55.680 --> 00:30:58.200
flexors, strengthening your core, opening up

00:30:58.200 --> 00:31:02.059
your chest. A standing backbend would be something

00:31:02.059 --> 00:31:04.319
that's really important, really good to do if

00:31:04.319 --> 00:31:06.519
you're rucking in particular, just getting your

00:31:06.519 --> 00:31:09.380
chest open, getting an arch to your spine instead

00:31:09.380 --> 00:31:12.910
of rounding forward. Okay, gotcha. Now let's

00:31:12.910 --> 00:31:15.349
talk about Man Flow Yoga. Who does Man Flow Yoga

00:31:15.349 --> 00:31:18.049
usually serve? What's your usual clientele like?

00:31:19.329 --> 00:31:24.849
Our guys are men who are interested in longevity,

00:31:25.130 --> 00:31:29.589
who are interested in pain relief, who want to

00:31:29.589 --> 00:31:32.470
be able to do the exercises that they're doing

00:31:32.470 --> 00:31:36.299
now or would like to do. for as long as possible

00:31:36.299 --> 00:31:40.059
without pain. So they want to enjoy the things

00:31:40.059 --> 00:31:42.039
that they're physically doing. They want to be

00:31:42.039 --> 00:31:45.099
able to be capable of doing those things. And

00:31:45.099 --> 00:31:48.440
they want to do it for as long as possible. So,

00:31:48.440 --> 00:31:51.039
you know, most of our guys, I'd say the sweet

00:31:51.039 --> 00:31:54.779
spot is guys in their 50s and early 60s. We've

00:31:54.779 --> 00:31:57.900
got guys in their 40s and 70s as well, in addition

00:31:57.900 --> 00:32:00.980
to, you know, guys who are in their 30s and 80s.

00:32:01.420 --> 00:32:04.779
the mostly it is in like that 40s to i would

00:32:04.779 --> 00:32:07.859
say the late 40s to 60s range for the most part

00:32:08.460 --> 00:32:10.680
It's not just guys who lift weights or guys who

00:32:10.680 --> 00:32:15.599
run. It's also guys who are office workers who

00:32:15.599 --> 00:32:19.180
have bad posture. They want to get back into

00:32:19.180 --> 00:32:21.980
fitness, and they don't know where to start.

00:32:22.099 --> 00:32:24.140
They know that they can't go straight to a boot

00:32:24.140 --> 00:32:26.200
camp class or a weightlifting program. They want

00:32:26.200 --> 00:32:29.599
to ease back into it. I've also had guys who

00:32:29.599 --> 00:32:32.099
have signed up because they're looking for sexual

00:32:32.099 --> 00:32:35.819
wellness. These are guys who need medication

00:32:35.819 --> 00:32:40.289
to... to perform. And so they're looking at this

00:32:40.289 --> 00:32:44.549
as a way to build that fitness. These are also

00:32:44.549 --> 00:32:48.829
guys who have chronic aches and pains, chronic

00:32:48.829 --> 00:32:51.509
back pain, chronic knee pain, chronic shoulder

00:32:51.509 --> 00:32:54.369
pain, poor posture from years of sitting at a

00:32:54.369 --> 00:32:56.910
desk and who are looking for fitness that will

00:32:56.910 --> 00:32:59.630
specifically work on these issues. And then we've

00:32:59.630 --> 00:33:01.450
also got a lot of guys, like I mentioned, kind

00:33:01.450 --> 00:33:03.660
of in that the athletes and runners category

00:33:03.660 --> 00:33:07.259
who have been lifelong, usually recreational

00:33:07.259 --> 00:33:09.799
athletes. I've got some pretty interesting professional

00:33:09.799 --> 00:33:12.740
athletes who have joined as well, but most of

00:33:12.740 --> 00:33:14.579
the guys are recreational athletes. And these

00:33:14.579 --> 00:33:16.640
are guys who just want to be able to keep doing

00:33:16.640 --> 00:33:18.509
what they're doing now. you know, they notice

00:33:18.509 --> 00:33:20.809
like, Hey, my knees hurt way more than they used

00:33:20.809 --> 00:33:22.390
to, or my back starting to hurt. And that never

00:33:22.390 --> 00:33:24.730
used to happen. So these are guys who understand,

00:33:25.130 --> 00:33:27.470
Oh, I do need to work on my flexibility, mobility.

00:33:27.950 --> 00:33:30.329
Okay. So this program, this manful yoga thing

00:33:30.329 --> 00:33:33.170
will help with that. But for the most part within.

00:33:34.039 --> 00:33:37.480
A month or two months, guys notice the improvements.

00:33:37.559 --> 00:33:39.779
They notice that their bodies don't have as much

00:33:39.779 --> 00:33:42.000
pain. They notice that they can do their other

00:33:42.000 --> 00:33:44.619
workouts with less pain. They notice less pain

00:33:44.619 --> 00:33:47.400
day to day. They start to increase flexibility

00:33:47.400 --> 00:33:50.740
and they're more aware of their bodies. So yeah,

00:33:50.799 --> 00:33:52.240
that's what we work with. That's what we do.

00:33:52.460 --> 00:33:56.339
And the program, is it 100 % online? It's all

00:33:56.339 --> 00:33:58.539
online. We have some community events that we

00:33:58.539 --> 00:34:00.059
do. So that's something that I started doing

00:34:00.059 --> 00:34:03.039
within the last couple of years, putting more

00:34:03.039 --> 00:34:07.579
effort into doing weekend events in cities with

00:34:07.579 --> 00:34:11.900
high member populations. So like Chicago, this

00:34:11.900 --> 00:34:16.159
upcoming year, we went to Chicago, we did Washington,

00:34:16.380 --> 00:34:20.400
D .C., we'll be doing Boston, Seattle, Denver,

00:34:20.679 --> 00:34:24.269
and Atlanta next year. That's a lot. That's a

00:34:24.269 --> 00:34:27.269
lot in person. That's great, Dean. Yeah, but

00:34:27.269 --> 00:34:31.730
mostly online. And we also have a cool community,

00:34:31.809 --> 00:34:34.929
which makes it more fun, more enjoyable, and

00:34:34.929 --> 00:34:38.389
also adds an element to it that ultimately makes

00:34:38.389 --> 00:34:42.489
it easier and helps with you doing it more. Because

00:34:42.489 --> 00:34:44.429
if you're just doing it by yourself, there are

00:34:44.429 --> 00:34:48.079
some people who like that. don't need any sort

00:34:48.079 --> 00:34:50.860
of extra motivation or push. But for a lot of

00:34:50.860 --> 00:34:53.119
people, they want more of a community sense.

00:34:53.199 --> 00:34:54.920
They want some sense of like, oh, I'm not the

00:34:54.920 --> 00:34:56.559
only person doing this. And so the community

00:34:56.559 --> 00:34:59.860
aspect really does help with that. And then it

00:34:59.860 --> 00:35:02.800
also, people get to, you know, meet each other

00:35:02.800 --> 00:35:05.039
at these in -person events that we do from time

00:35:05.039 --> 00:35:07.260
to time, people that they know from the community

00:35:07.260 --> 00:35:10.519
and the members area, community section. And

00:35:10.519 --> 00:35:12.480
also we have a Facebook group where a lot of

00:35:12.480 --> 00:35:15.480
that interaction happens. Okay. Good deal. Yeah.

00:35:15.539 --> 00:35:18.000
Lastly, if any of the listeners would like to

00:35:18.000 --> 00:35:19.559
learn more about it, where should they go to

00:35:19.559 --> 00:35:22.440
check it out? We've got a free seven day challenge.

00:35:22.599 --> 00:35:24.679
It's a beginner's yoga for men challenge, which

00:35:24.679 --> 00:35:27.659
is a really good way for you to see what this

00:35:27.659 --> 00:35:30.000
looks like and try it out. There's no credit

00:35:30.000 --> 00:35:32.179
card required. This is just solely like delivered

00:35:32.179 --> 00:35:35.139
via email. So those are 15 minute workouts. They're

00:35:35.139 --> 00:35:37.659
made with beginners in mind and to help you understand

00:35:37.659 --> 00:35:40.300
and kind of notice for yourself firsthand the

00:35:40.300 --> 00:35:43.510
benefits of what doing yoga on a, you know, regular

00:35:43.510 --> 00:35:45.909
basis can be. And it is a seven day challenge.

00:35:45.949 --> 00:35:48.650
So it's seven days in a row. But, you know, most

00:35:48.650 --> 00:35:50.789
of our guys are doing these probably about three

00:35:50.789 --> 00:35:53.289
times per week. So don't feel obligated to do,

00:35:53.309 --> 00:35:56.789
you know, or overwhelmed by daily, you know,

00:35:56.789 --> 00:35:59.590
things. So even two or three times a week will

00:35:59.590 --> 00:36:02.889
help with noticeable results. And that said,

00:36:02.949 --> 00:36:05.369
a link for that we'll put in the show notes for

00:36:05.369 --> 00:36:10.489
sure. But ManfulYoga .com slash 7DC. Excellent.

00:36:10.610 --> 00:36:12.539
Well, I'm gonna go. Check it out right now. I'm

00:36:12.539 --> 00:36:15.539
curious. Instead of doing Elsa yoga for the 13th

00:36:15.539 --> 00:36:18.900
time in a row, I'm going to mix it up. I'm sure

00:36:18.900 --> 00:36:21.659
this will resonate with your daughter. Well,

00:36:21.659 --> 00:36:23.760
Dean, thanks so much for coming on, man. I think

00:36:23.760 --> 00:36:26.099
you've provided a lot of value to us Rutgers,

00:36:26.219 --> 00:36:28.840
but I've enjoyed our conversation and I just

00:36:28.840 --> 00:36:30.380
want to say thanks again for joining us today

00:36:30.380 --> 00:36:33.239
and good luck to you with Manful of Yoga. Yeah,

00:36:33.260 --> 00:36:35.300
man. I appreciate you having me. This was a good

00:36:35.300 --> 00:36:38.000
conversation and best of luck to everything and

00:36:38.000 --> 00:36:39.440
let me know if there's anything else I can do

00:36:39.440 --> 00:36:42.019
for your community. All right, that wraps up

00:36:42.019 --> 00:36:44.019
my conversation with Dean Pullman for Manflow

00:36:44.019 --> 00:36:46.539
Yoga. To learn more about his program, head on

00:36:46.539 --> 00:36:49.260
over to manfloyoga .com or check out the seven

00:36:49.260 --> 00:36:52.219
-day challenge he mentioned at manfloyoga .com

00:36:52.219 --> 00:36:56.659
slash 7DC. That's the number seven, Delta, Charlie.

00:36:57.079 --> 00:36:58.739
If you want to reach out to me, head on over

00:36:58.739 --> 00:37:02.239
to theruckersedge .com or on Instagram at theruckersedgepod.

00:37:02.960 --> 00:37:05.059
If you enjoyed today's episode, make sure to

00:37:05.059 --> 00:37:06.860
follow or subscribe to the show in your favorite

00:37:06.860 --> 00:37:09.099
podcast app so you're notified of new episodes.

00:37:09.300 --> 00:37:11.519
And in next week's episode, we sit down with

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Dan Vinson from Wild Gem. We talk about rucking

00:37:14.199 --> 00:37:16.760
in the snow and the packs that Wild Gem offers.

00:37:17.480 --> 00:37:19.780
Okay, that's it for today. Thanks again for listening

00:37:19.780 --> 00:37:21.579
to this episode of The Rucker's Edge.