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CHAPTERS
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00:00 Overview
00:25 Practice
MUSIC
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warmkeys. – Songbirds
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:
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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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My name is Bree welcome to this practice This is a very quick and effective Movement routine that you can do anytime Throughout your day this is a great Practice to sprinkle in throughout your Day you could either kick start your day With it you can do it during your lunch Hour maybe between meetings if you're Working from home or you can also do it At the end of the night when you get Home maybe you're sitting in traffic for A long time or sitting in your car and You just want to add a little bit of Movement before you go on with your Evening we're going to begin in a high Plank pose So come down onto the ground Keep back The wrists are directly under the Shoulders keep the arms straight you're On the tops of your toes Start to push the ground away so lift up In the chest Straight line from the crown of your Head down to your heels Tuck the tailbone slightly and Engage The Core Start to connect with your breath Step the feet a little bit wider bring Both heels over to the right side let Your hips dip down towards the ground Keep the arms straight And then Engage The Core lift the hips Up through Center and all the way over
To the left pause here arms are straight Bring the hips back up over to the right And over to the left Let's do two more each side right Left Right And left Back to four back to Plank and then Lower down into a forearm plank start With the right arm lower down and the Left arm follows Right hand comes back push yourself up High plank lead with the right arm lower Down forearm plank push it up high plank Lower down forearm plank Push it up high plank now we'll do three Of the left side leading left arm lowers Down forearm plank Push it up Try to keep your shoulders parallel to The ground Last one Push it up And then sit down the knees slowly lower Down into Sphinx pose The hips come down The elbows are underneath the shoulders Gaze is straight ahead Engage The glute slightly Find a little more length in the Collarbone Last 10 seconds here you could either Stay here in Sphinx or if you want to Deepen your back bend you can also
Straighten the arms Engage The glutes Even more Completely optional Slowly lower the chest back down all the Way to the ground shake out the hips for A moment And then press the hips to the heels for Child's pose balasana Knees apart heels together Walk the fingertips forward And let the chest hang heavy between the Legs Continue to bring your hips closer to The heels Walk both hands off the right side of Your mat Or over to the right if you're not on a Mat it's totally fine bend down your Left hand with your right Side Bend stretch on the left side Start to pull your left hip closer to The left heel And take a couple deep breaths Feel that stretch in the left rib cage All the way up the left arm Walk both hands off the left Pinned on your right hand with your left And again a few deep breaths here Walk your hands back to Center And then come back up to a seat And we'll close down with just a 30 Second sit so you could either keep the Eyes open or you can close them down Just for 30 seconds
Connect with the breath Drop back into this Stillness in the Body this Stillness in the mind And allow yourself to be as you are in This moment As you slow down your heart rate And dial in and connect to yourself Thank you so much for joining me for This practice for this movement for this Breath we'll see you in the next video Lots of love namaste
