30 Minute Yoga for Balanced Core Strength and Stability

30 Minute Yoga for Balanced Core Strength and Stability

This is a 30 minute vinyasa yoga class for a balanced and stable core through emphasis on the deep front line myofascial meridian. The class is taught by Flo Niedhammer.
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00:00 Introduction
02:10 Practice

Duce Williams – Pray – Instrumental Version
We get our music from Epidemic Sound:

Love and Gratitude,
Bre & Flo


Breathe and Flow is a travel, yoga and lifestyle channel owned by Bre and Flo Niedhammer. Knowing that the body benefits from movement while the mind benefits from stillness, we share our philosophy of mental stillness through the fluidity of a strong practice. Bre and Flo are Registered Yoga Teachers (RYT) with Yoga AllianceĀ® holding the highest certifications as E-RYT500, and are also Yoga Alliance Continuing Education Providers (YACEP). They are trained in vinyasa yoga, hatha yoga, yin yoga, myofascial release therapy, reiki, pre- and postnatal yoga and are certified in Functional Movement Screen (FMS) Level 1 and 2, Animal Flow as well as certified Functional Range Conditioning (FRC) Mobility Specialists. Bre and Flo have taught at several premium yoga studios for many years and are teaching their teacher trainings, retreats, workshops and at festivals around the world. They currently live in Las Vegas, Nevada. Learn more about them and their certifications on their website:

All content on our channel is subject to copyright or other intellectual property ownership by Breathe and Flow LLC. The ideas, classes, tutorials, exercises, workouts and other opinions expressed here reflect our experiences and opinions and are not intended to be, or to replace, medical advice. We do not hold ourselves out to be dietitians, nutritionists or medical professionals. Please consult your doctor before starting any diet or exercise program. By using our site, and by watching our content, you understand and agree that neither Breathe and Flow nor any persons associated with it have any liability to you for any injury or loss you may suffer in connection with any content we may post. Some of the links used above are affiliate links through which Breathe and Flow earns a commission when products are bought using these links. We have no patience for internet trolls and negative unconstructive comments. Users that leave such comments will be blocked from the channel forever.

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Foreign Welcome to a new class my name is Flo Welcome to the channel or welcome back The practice today is a short Well-rounded vinyasa flow class with a Short meditation in the end we're gonna Keep it quite fluid and flowy and move In all directions targeting different Kinds of input and angles for the body Of course connecting it all to the Breath and finishing with some Stillness In the end this is just the short Version of a long class iPhone for Patreon so if you want the extended Version which is about 60 65 minutes you Can check that one out in the Description below in fact on patreon is The only place where we post long Classes on YouTube it's all about 20 30 Minute classes and on patreon you get no Class shorter than one hour so it starts At one hour and then sometimes goes a Lot longer patreon also helps us to Continue this YouTube channel and to Provide all these hundreds of videos for Free so if you like what we're doing if You want us to continue doing videos on YouTube at least consider subscribing to The channel here on YouTube liking the Video and if you really want us to Continue then join us on patreon support Us support the channel support our Mission and you also get very exclusive Content with that that you will not find

Anywhere else but today you just need Your mat if you like to use props or Bolsters or anything please get that now And we will start at the back of the mat In balasana child's pose Make your way to the back of the mat Feet together knees apart Just for about five breaths relax the Forehead down to the mat And connect to the breath and to your Intention give yourself permission to be Here now to practice for the next 20 25 Minutes or so Fully be here You already did the hardest step to show Up to Roll out your mat to start the video and You're here so let's enjoy it Get the most out of it before we Continue with all the other things that Seem to be so important Notice the breath establish a good Rhythm of your breath ujjayi ideally In and out to the nose The most basic breathing exercise is Always to breathe through the nose only To keep the lips sealed Connect to your intention For the practice today You're offering to yourself Your why For yourself And with that we start to move into a Tabletop so lift the hips

Hands down Come onto the toes quick wrist warm up Slide the hands back and we simply shift Forward with the arms straight until you Feel are strong sensation and then from There we start to make circles clockwise Around the wrists two more Last one And then switch directions three circles Counterclockwise Sit on the heels for a moment and shake Out the hands Let's come into a downward facing dog Take your time to arrive Walk your dog Do whatever movements you want to do to Be here we all have our favorite Movements that we want to do first time We come into a down dark do those now Foreign Dog We from here roll forward to a plank Shoulders over the wrist so this is more About feeling articulating the spine And back to down dark two more Just like that from down dog to plank Last one Back to down dog bring your feet wide Apart maybe almost as wide as the mat we Continue to move forward and connect to The spine Articulate the spine and you can stop in Playing if you want but I will then Engage The glutes and lower the hips

Open the front body for upward dog but We stay on the toes as they are in Plank And then we roll Back through the spine to down dog two More just like that rolling forward into Up dog And down dog Last one Regular down dog bring your feet again Closer together roll forward to plank Bring the feet together big toes Together side plank on the left Lift your right leg up reach your right Arm forward up and over the head look to The front of the mat stab your right Foot To the inside of your left hand Warrior three prep big step lift the Left leg up fingertips to the ground Or maybe on blocks if you need them Lower the left hip down lengthen the Spine forward reach the left toes back Try to keep your right leg straight As You rise up for tree pose Bring the left foot inside the right Shin or inside the right thigh Hands to the heart Gently press into the Palms lower the Wrists that they're on the same height As the elbows Push the hips forward pull the left knee Back to make it not only a balancing Pose but also A hip opener for the left hip

To release reach both arms up draw the Left knee forward and up to the chest on Your exhale step left foot back big step For low lunge Left knee down untuck the left toes and We do cactus arms here so bend the arms 90 degrees on the inhale we start to Pull the elbows back open the front Maybe look up exhale close around the Back bring the elbows closer together Two more Last one Back to low lunge both arms up deep Breath in Exhale hands down three legged dog right Leg Up and back Press into your inner hands to Push the left heel a bit more down bend The right knee open stack the hips Inhale come High into your left toes Exhale right knee to the chest hold it There on the inhale exhale right foot Between the hands inhale Crescent lunge Rise up Foreign Lean Forward Again the wrist in line with the elbows Warrior three the left leg floats up Right leg stays straight lower the left Hips a bit the left hip a bit more down Reach the crown of the head Forward to reach the left leg back take A deep breath in rise up to standing

Left knee up to the chest arms up Exhale A-frame pose bring the left leg Behind the right left thigh behind the Right coming to the knife edge of both Feet left fingertips down right arm up Straighten your right leg a bit more Breathe into the right outer hip And release plant the right foot down Revolved Half Moon Left hand slides forward right arm is Reaching up to the ceiling On the exhale chair pose step the left Foot forward to meet the right Bend the knees and the hips back reach The arms high up to the ears lift your Heels so you're only on the toes Draw the belly in And slowly squat down we come into a Boat pose From here low boat Extend the legs forward Arms up and over the head And from here into a chaturanga Plank Your Vinyasa Knees Down elbows down Glide forward and through Up dog To down dog Well forward through the spine to plank Feet together big toes touching side Plank on the right hand [Music] Lift your left leg up left arm forward Up and over the head

Look to the inside of your right hand Step the left foot there And then shift forward Warrior three Prep the right leg lift up Lower the right hip down reach the right Leg back Draw the belly in reach the head forward On your inhale rise up for three pose Right foot could go inside the left chin Or inside the right thigh hands to the Heart the wrists are again in the same Line as the elbows Press the Palms together Reach both arms up bring the right knee Forward and up inhale exhale step the Right foot back Low lunge land the foot land the knee Untuck the toes Cactus the arms Foreign Pull the elbows back Exhale bring the elbows forward and Together around your back that's three Nice and slow two And one Back to low lands both arms up deep Breath in Exhale hands down Three-legged dog left leg up and back Firm into your inner hands push the Right heel a bit more down Bend the left knee open stack the hips Inhale come High onto the right toes Exhale left knee to the chest hold for The inhale

Exhale left foot between the hands Cross and lunge rise up Thank you Hands to the heart And we shift forward Warrior three Lower the right hip down strong in the Left leg the standing leg and from here You rise up to standing right knee up To the chest arms up deep breath in Exhale A-frame pose cross the right leg Behind the left Right hand down Come onto the knife edge of both feet Left arm up Once you hear Straighten your left leg Just a bit more Foreign Slowly release move the right hand Forward the left leg floats back and up Revolved Half Moon [Music] On your exhale chair pose step the right Foot forward on the inhale actually rise Up into chair Bend the knees and the hips back Lift the heels And slowly start to squat down to both Pose set the hips down Point the toes forward We come down into a low boat Arms up and over the head On your exhale come forward

Chaturanga Step of float back plank That's all medium plank Now we do what's what I like to call Uneven push-ups so readjust on your mat The left hand is slightly forward right Hand is slightly back so the hands are Not in one line Also go a bit wider almost as wide as The mat so that the middle of the mat The middle of your palm is at the edge Of the mat from here you shift forward Bend the arms one push-up And we bring we switch right hand Forward left hand back so it's again Uneven push-up Switch and even push-ups three Four Five Let's do five more Six Can always set the knees down if you Want to or just hold Seven The plank Eat Nine 10. Back to plank Now your Vinyasa on your own Your transition to downward dog That's all meeting down dog Stay here For about a minute or two

Close your eyes meditate in this Position Focus on the meditation object the air Flowing in through the nostrils and out Through the nostrils Foreign Go deep with the breath into your Intention Into the Stillness within that's opening Up This infinite depth you can achieve in Every Pose every possibly infinite in terms of The awareness Not with the physical body but the the Main purpose is not physical but The awareness while you are in these Shapes So there's no No mastering Of a pose because if the main intention Is To go inward in terms of awareness There's no end to it Let's release the knees down For balasana child's pose Forehead to the ground just like how we Started we are going to finish our Practice Because You need a bit of a wrist release you Can slide the hands back next to your Shins then come onto the tops of the Hands so the fingers are pointing

Towards the toes and then you press down The elbows are above the wrists You want to surrender here for about a Minute so we can finish up our practice Like I said it's a short class if you Want the long version you know where to Find it But you can only do so much in 20 30 Minutes I consider this a short practice Slowly come up And we bring the legs forward and Through could be leaning to the side or Lolassana style floating through To come into a seated position Or maybe come onto your back Maybe you pause the video and Or finish here and continue with your Own practice with your own 10 15 minute meditation which I highly Recommend you do Now is the perfect time to do that the Body is opened up you created lots of Space for the passenger inside And you can explore that space a bit More in some silent meditation But I simply sit for a minute or two or Lay on your back whatever you prefer Before I leave you and let you continue With your day Sit tall close your eyes sit alert but Also relaxed If you're on your back relax your whole Body

Allow the mother earth The surface beneath you to carry you Support you Not simply sit here for one more minute To observe the air flowing in through The nostrils and out through the Nostrils That the next breath be deeper in the Last wherever you are and take a few Deep breaths If you're on your back slowly start to Move the body roll over to one side In your time with no rush and come up to A seated position So we can all bring the hands to the Heart Thank yourself for showing up Thank you for allowing me to share this Practice with you today May all beings everywhere be happy and Free Location Om Shanti Shanti Shanti Om peace peace Peace Thank you very much for joining me today Looking forward to seeing you on the mat For the extended version of this video This class Or for another class tomorrow Much love and gratitude have a fantastic Rest of your day See you soon peace


  • James Quinto

    James is a content creator who works in the personal development niche.

    https://quietmeditations.com james.quinto@quietmeditations.com Quinto James

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About the Author: James Quinto

James is a content creator who works in the personal development niche.