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Shoulderstand - 30 Mins.
We carry a lot of tension in our upper back, shoulders and neck. So if you spend a lot of time sitting, driving or working at the computer it’s important to keep the energy flowing through these areas.

This is a progressive sequence toward SHOULDER STAND Perfect way to to let go of your shoulder tensions, rejuvenate and open space for your breathing!

  • Stretches your shoulders and improves flexibility of your upper spine.
  • Calms the brain and nervous system therefore helps to relieve stress.
  • Improves digestion and massages and stimulates the thyroid and prostate glands.
  • Flushes mucous from your lungs.

Props Needed: 2 blankets, block and a strap.

Quick Recovery - 10 Mins.
Use this class to cool down after a busy day, or anytime you want to transition to a calm state before going to bed or meditation. It will give you bit of a sweetness and closeness to yourself and really nice bright internal space. enjoy!

Props: block, blanket.

Chill Out Zone - 15 Mins.
This video will help you to release stress and reset your mindset for the day.. Do this at the end of your day, or anytime you need a chill out quickly.

Props: a chair, a blanket.

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Take Time for Yourself - 30 Mins.
The video involves slow but powerfully deep work! This 30 minutes sequence is designed to open your hips, quads and psoas, clearing away tightness and discomfort.

Nourish yourself in this sweet and deep restorative practice. Enjoy!

Stay longer in savasana if you can!

Props: 1-2 Blankets

Restorative - 30 Mins.
This is a cooling, restorative class designed to help you recover from deep fatigue after running or riding your bike!

Open your legs, open your hips and rest!

Props: 2 blocks, strap, blanket, bolster, wall space

Stretch Your Legs - 5 Mins.
Stand up and stretch your legs! A 5 minute office routine which is great for lower back and hips.

Props: chair

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Y4M Restorative

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Y4M Stretch Your Legs

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Breath Boost - 15 Mins.
This breathing focused practice helps to lengthen your spine and open rib cage.

Find more freedom in your lungs and breathe deeply!

Props: chair

Full Yogic Breath - 10 Mins.
Full Yogic Breath is a deeply balancing pranayama (breathing exercise). It is sometimes known as three-part breath because it works with three different sections of the torso.

Full Yogic Breath relieves stress, refreshes the mind, and activates the parasympathetic nervous system, encouraging a calmer, more balanced state of being overall. It also helps to correct unhealthy breathing patterns. Yummmyy!

Ujjayi Breath - 10 Mins.
Ujjayi Pranayama is a breathing technique which brings profound results. The Ujjayi breathing technique stills the mind and life force energy called “prana”. This results in a sense of deep inner stillness and peace.

Ujjayi breathing can be both energizing and relaxing.

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Y4M Yogic Breath

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Y4M Ujjayi Breath

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Nadhi Shodhana - 10 Mins.
A beautiful breathing technique that helps keep the mind calm, happy and peaceful. A few minutes of Nadi Shodhana pranayama releases accumulated tension and fatigue.

Give it a try!

Post Run Stretch - 30 Mins.
Treat yourself with 30 minutes practice to stretch after your run or cycling and your body will thank you! Unwind tension in the back, shoulders, hips and legs!
Twists - 15 Mins.
Twists are a great way to decompress and squeeze out the anxiety and frustrations of your day — just like wringing out a sponge. Twist and turn! Flush out toxins and cleanse the body and mind.
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Headstand - 20 Mins.
This is a 20 min progressive sequence towards Headstand, “king” of all yoga poses”.

As with all inversions, headstand flips your perspective and alleviates pressure on the heart. It is a full upper and mid-body workout that strengthens your arms, shoulders and core.

Among many other benefits, headstand is said to stimulate digestion, calm the brain, reduce stress and mild depression, and be therapeutic for asthma and insomnia.

Sun Salutation + Inversion - 20 Mins.
Are you tired, sleepy and short on time but desperately needing some recovery? This class is designed to uplift your mood and circulation through a quick all around stretch when on the go!


Props: bolster, wall space

Handstand - 25 Mins.
Doing a handstand is not only fun, it’s a great form of exercise – plus it looks really impressive.

If you take it one day at a time and work on improving your balance as well as your core and upper body strength, you’ll be on your way to a steady and graceful handstand in no time.

Be patient and have fun!

  • Decompresses the spine
  • Strengthens the shoulders, arms, and wrists
  • Therapeatuic for headaches, as well as mild depression
  • Improves sense of balance

Props: chair

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Y4M Sun Salutation + Inversion

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Open and Strengthen Shoulders - 15 Mins.
Builds your upper body strength using different variations of PLANK POSE.

Brief practice of some arm strengtheners, shoulder and upper chest openers.

Props: chair

Strengthen - 8 Mins.
Build Power and Focus!

Engage your core and strengthen your arms!

Props: chair

Shoulder Stretch - 5 Mins.
Open your shoulders, stay bright and fresh!

Short 5 min Desk Routine designed to stretches your shoulders, upper back, neck.

Stand up from your desk and do this routine in the middle of the day.

Props: chair

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Stretch Your Legs - 20 Mins.
A 20 minute video aimed specifically at runners and cyclists with a focus on the hips & legs.

This sequence is designed to improve the long term flexibility of your legs through a variety of quad and hamstring openers.

Props: chair, strap, bolster/pillows

Backbends - 25 Mins.
Get an empowering perspective of your practice through backbends.This sequence will prepare your thighs, shoulders, and spine for Urdhva dhanurasana (upward-facing bow pose)
Engage Your Core - 25 Mins.
Time to get hard core! This sequence will work your core from every angle to get you stronger!
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Y4M Backbends

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Y4M Engage Your Core

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