Yoga for Regular Guys: The Best Damn Workout on the Planet!

your knees to be comfortable in a certain position, or if you can’t do a position at all, it’s okay. Take your time. It’s the groovin’ of the smoothin’. And if you go to a yoga class, take a tip from DDP and never pick the front row—go for the middle. That way you can focus on yoga-babes in all directions.

TOUCHDOWN
    Inhale and reach up into a Touchdown signal.

FORWARD BEND
    Exhale, and hinge forward at the hips as you slide your hands down your shins. Hang for five deep inhalations and exhalations.

BARBACK
    Inhale and slide your hands up to your knees. Lift your head, roll your shoulders back, slide your heels out a bit, and feel your hips open up. If you have to, you can bend your knees.

FORWARD BEND
    Exhale and fold forward while sliding your hands back down your shins and to the floor, if you can manage it. Repeat Barback to Forward Bend two more times.

BARBACK
    Come back into Barback as you inhale, bending your knees a bit if you have to. Slide your hands up to your knees, lift your head, roll your shoulders back, and slide your heels out a bit.

CATCHER’S POSITION
    Exhale, and sink deeper into Catcher’s Position. Repeat Catcher’s Position to Reach and Rise two more times.

CATCHER’S POSITION
    Now squat and drop back into Catcher’s Position. Repeat Thunderbolt to Catcher’s Position two more times.

THUNDERBOLT
    Come into Thunderbolt once again. Inhale, lift your ass off the ground, and raise your chest and hips a little as you reach your arms toward the sky.

FORWARD BEND
    Exhale, straighten your legs, and hang for one deep breath.

DIAMOND CUTTER
    Inhale, take a deep breath, and roll up one vertebra at a time. Tighten your belly, and reach your arms up to the sky, making the Diamond Cutter Sign while arching back.

MOUNTAIN POSITION
    Exhale and feel the BANG as you lower your arms back down to your sides.



This section will open your shoulders, activate your core stabilizing muscles (which surround your abdomen and lumbar spine)
and
make you as tall as you’re supposed to be. You might ask, “Make me as tall as I’m supposed to be—what, am I shrinking or something?”
    Well, have you ever felt so compressed and smooshed after a long day that you thought your ass was sitting up on your shoulders? I know I sure have!
    In fact, according to the Yoga-Doc, our discs
do
compress and we
do
shrink some after a long day of standing, desk work, or driving.
    So focus on keeping your head in line with your spine during this sequence as you put a little more space between your ass and your neck.

TOUCHDOWN
    Inhale with feet at hips’ width. Reach your arms into a Touchdown signal, roll your shoulders back while keeping your palms facing each other, and look up at your hands.

TOUCHDOWN
    Now inhale back up into Touchdown, and roll your shoulders back while keeping your palms facing each other, and look up at your hands.

DIAMOND CUTTER
    Inhale, tighten your belly, and reach both arms to the sky. Make the Diamond Cutter Sign while arching back.

MOUNTAIN POSITION
    Exhale, and lower your hands down to your sides into Mountain Position.



TOUCHDOWN
    Inhale and reach up into a Touchdown signal.

FORWARD BEND
    Exhale, reach out, and fold forward.

BARBACK
    Inhale, bend your knees a bit, and slide your hands up to your knees. Lift your head and roll your shoulders back as you slide your heels out a bit and feel your hips open up.

DOWN DOG
    Exhale and push back into Down Dog by lifting your hips while you straighten your arms and press your chest back toward your legs. Relax your neck, straighten your legs, and press your heels down. If your heels are nowhere near the floor, don’t worry about it. This takes time. Take three deep breaths.

TABLE TOP
    Drop to your knees and press your hands into the floor directly below your shoulders.



TABLE TOP
    Inhale and move to Table Top.

TABLE TOP
    Exhale and move back into Table Top.

BROKEN TABLE
    Inhale as you move to the opposite side. Lift and push your right leg straight back while you strongly reach your left arm straight ahead. Take three deep breaths.

CAT LIFT
    Inhale and return to Cat Lift.

DOWN DOG
    Exhale, curl your toes under, push your hips up, and straighten your arms as you press into Down Dog. Take one deep inhalation.

BARBACK
    Inhale, slide your hands up to your knees, flatten your back, and press your heels out slightly.

CATCHER’S POSITION
    Exhale, drop, and squat. See if you can keep your heels flat on the