Short 5 minute full body micro yoga workout to boost focus, energy and presence.
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CHAPTERS
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00:00 Introduction
00:40 Practice
MUSIC
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FASSounds – Lowkey Sunday
We get our music from Epidemic Sound:
Love and Gratitude,
Bre & Flo
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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 Alliance® 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:
DISCLAIMER
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.
#breatheandflow #yoga #yogawithbnf
Foreign Hey there welcome to the practice my Name is Flo I understand that not always We can make time for a 30 minute or 60 Minute movement practice especially in The morning it's challenging for many of Us so this is just a super quick five Minute full body movement practice on Those days where you just cannot Dedicate more time to the mat to the Movement practice itself or for yourself Let's just jump right into it we start In a plank pose Get onto your mat or the floor or the Carpet Come into a plank And from the plank we shift forward And back Forward with the arms straight back Let's do two more so we do a little warm Up for the wrist Very good back to playing pose keep the Lip sealed breathe only through the nose And you shift forward come High onto the Toes bend your arms slowly elbows close To the rib cage lower all the way down To the ground on the ground lift Everything up the thighs the feet the Hands the shoulders lower back down feet And Toes down press up To Plank and lower all the way down Let's do four more just like this Three more So we're moving between plank pose and a
Locust variation To activate the front and the back last One And go all the way down press up to Plank And one more time slowly lower for five Four Three two One land all the way to the ground and Now we lift from the ground to Chaturanga So that the elbows are at 90 degrees And you can keep the knees on the floor If you want we're doing 10 of those They're rather quick 10. Nine eight seven six five four three two One All the way down untuck the toes upward Facing dog straighten the arms Look straight ahead Engage The glutes The only thing touching is the hands and The tops of your feet Brown the collarbones That pull the shoulders back Breathe through the nose On your next exhale chin to the chest Hips up and back downward facing dog Bend the knees if you need to Walk a little bit here in this down dog Any movement is welcome that helps you To arrive and fully be here Three deep breaths And let's walk the hands back towards The feet we come into a chair pose bend
The knees reach the arms up Draw the belly in press into the big Toes Draw the energy up from the ground Through the pelvic floor Bend the knees a bit more lift your arms A bit higher up Let's start to lift the heels up so We're only on the toes Three more deep breaths And heels down straighten the legs Forward fold Grab opposite elbows or interlace your Arms Just let the upper body hang heavy let The head hang heavy Doesn't matter how deep you can go here How it looks Keep the legs straight and breathe into The Sensation which is most likely somewhere At the back side of your body Your calves Your hamstrings lower back And now the heart rate to slow down Slow the breath down And bring the knees down to the ground Coming to a seated position Sit nice and Tall place your hands on Your thighs or in your lap Close your eyes Observe the breath observe the air Coming in through the nose And out to the nose just for one minute
Slowly blink your eyes open Thank you very much for practicing with Me today like And subscribe if you're Feeling good energized and ready to Continue with the rest of your day if You have some more time check out the Other videos here on the channel we got Everything from five minutes to three Hours of practices here See you in the next one much love and Gratitude
