Spiraling Into Peace 20 Minute Vinyasa Yoga Practice

Spiraling Into Peace 20 Minute Vinyasa Yoga Practice

This is a 20 minute full body yoga practice with emphasis on strength, twists and spiral lines while integrating the deep front line and sides of the body. We finish with meditation.
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CHAPTERS
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00:00 Introduction
01:00 Practice

MUSIC
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FadedAeon – Cherry Blossoms
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 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:

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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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Foreign Hey my name is Flo welcome to class this Is a short morning yoga flow practice Very well-rounded full body we're moving In all directions and it's designed for All levels you don't need anything for This practice today just your mat not Even that you can also practice on Carpet or on a wood floor and if you Like to use any kind of props like Straps or blocks or anything then grab Those too I always encourage you to Modify listen to your body there's no Need to force anything the most Important practice is to stay fully Present honor your body pay attention to The sensations and take the journey the Movement the breath to go more inward Into the Stillness and the sensations in Your heart we will start in balasana at The back of the mat in child's pose Come to the back of the mat Bring the feet together the knees apart Rest the forehead down to the ground and Take the next three or so breaths to set Your intention and connect to a Breathing Rhythm a pattern that works Well for you Keep the lips sealed breathe only Through the nose throughout the whole Class and throughout the whole day And then slowly rise up shift forward Tuck the toes under and push yourself Back into a squat

If the heels lift up that's okay For now And Let's Straighten the legs forward Fold Bend the knees if you need to otherwise I invite you to keep them straight Interlace your arms allow the upper body In the head too Hang heavy Still take those Nice slow deep conscious breaths Through the nose in and out Paying attention to what happens in the Back and the rib cage with Every Breath You Take in and with the Breath You Take Out exhale out Just so much going on so much to pay Attention to it's really infinite depth You can go into here Let's lift up halfway lengthen through The spine Exhale downward dog walk the hands Forward Take a moment to arrive walk your dog if You need to rotate the heels to the Sides whatever you need to do to fully Be here Make it conscious movement With purpose Staying true to your intention that you Said at the beginning of the practice Back to downward dog from here roll Forward to a plank nice and slow no rush The transitions are just as important if

Not more Than the final expression of the pose Move the hips up and back downward Facing dog bring the feet a bit wider Apart And roll forward one more time To Upward facing dog lower the hips Engage The glutes open the front look Straight ahead Back to downward dog on your exhale Bring your feet together again regular Downward dog lift the right leg up and Back three legged dog Reach the right toes up and back Press into the Palm so that you can push The left heel a bit more down Lift the right leg higher up lift your Left heel up And lower the left heel down One more deep breath in lift your left Heel up exhale right knee to the left Armpit Extend the right leg through left heel Down starfish pose land the right foot Lift the left arm up Both legs are straight lift your right Hip higher up reach your left arm Forward up and over the head Exhale left hand down side plank on the Left pull the right leg out Stack it on top right hand is reaching Up Lift your left hip high up Start to lift your left and your right

Leg up and your right arm forward up and Over the head Look to the front of the mat bend the Right knee slowly slowly step right foot Forward Crescent lunge Lengthen the tailbone down Draw the belly in a bit fingertips Reaching up Reach your left arm forward the right Arm back revolved Crescent And let's connect the Palms Crescent Twist hook the left arm outside the Right thigh Pull the belly in inhale create length Through the spine forward exhale press Into your palms gently to rotate The upper body more to the right Keep the arms as they are lift the left Arm off the right thigh Exhale scandasana to the left Bend your left knee straighten the right Come all the way down or keep the keep The hips High make sure you keep the Left heel on the ground let's move Forward to the front of the mat For revolved Half Moon left hand Reaching forward and down fingertips Down left leg reaching up both legs are Straight The right arm is reaching up to the Ceiling as well On the exhale step the left foot forward Chair pose

Both arms up hips back bend the knees Pull the belly in Press the big toes down Feel the energy coming up the inner Thighs to the pelvic floor to the Abdominals Last deep breath in Exhale forward fold straighten the legs Hands down Inhale lift up halfway Exhale hands down step the feet back Plank pose shift forward inhale exhale Chaturanga Inhale plank Exhale chaturanga Inhale plank Exhale chaturanga elbows close to the Rib cage shift more forward plank inhale Exhale charwanger Plank inhale with the breath one more Exhale charwanger inhale plank exhale Downward facing dog move the hips Up and back keep the lips sealed Breathe through the nose Calm the breath down Calm the story in your head down be Present No one cares if you did all the push-ups All those chaturanga planks or not What's important is how present did you Stay What did you already develop a story in Your head that was taking you out and Away from the breath

From being here from your intention That's what's important Let's lift the left leg up and back Three legged dog Press into the Palms move the right heel More down And lift the heel up Lower it back down Deep breath in lift the right heel up Exhale left knee to the right armpit Style fish pose Other side We used to write on forward up and over The head Exhale right hand down side plank on the Right hand And lift your left leg up left arm Forward up and over the head Bend the left knee slowly step the left Foot forward we meet in Crescent lunge Revolved Crescent right arm forward left Arm back Connect the Palms Cress and twist hook The right arm outside the left thigh Straighten the right leg With the breath we inhale lengthen Through the spine exhale to twist Slowly with lots of core strength lift The right arm off the thigh And scandasana to the right Bend the right knee straighten the left Come all the way down or keep the hips Lifted but make sure the heel is on the Ground move to the front of the mat

Revolved Half Moon right fingertips in Front of you down left arm up Both legs straight the right leg lifting Up reach the right toes back Rotate the upper body to the left Take one more deep breath in Exhale to your pose step the right foot Forward Next to the left inhale the Arms Reach Up Lift the heels up so you're only on the Toes bend the knees a bit more draw the Belly in arms higher up last three Breaths Foreign [Music] Heels down straighten the legs forward Fold Inhale lift up halfway Exhale chaturanga directly to it You hold And we want to always only Flow to charmanga Not to plank In that case you step back And lower down elbows in keep the knees Up Breathe slow Five Four Three Two One and a half One

Half Plank Hold it there Immediately close the lips again Breathe through the nose What is happening within Why we create such a great challenge for The physical body From the outside how do you react Within Move the hips up and back Downward dog Bring the feet wider apart And we do five more of down dog Directly to updog Nice and slow With the breath Maybe your eyes closed fully enjoy This movement this transition this Position Moving this healthy body beautiful body Of yours That I assume has two arms two legs At least in a way so that you can do Those quadruped Poses those poses on all fours Last two What a gift it is to have another day A life where you can Use the internet a new device to do a Class And move and breathe in your own space Last one down the up dog Down dog

This day as a gift Because we're still here so that means There's still more To learn still more to grow Still more to be of service So let's make the best out of it enjoy This opportunity Use it Close your eyes as we Hold this downward dog You can continue your meditation While you're in this shape and slow down The breath To prepare yourself For a short meditation On your exhale release the knees down Sit on the heels bring the feet together The knees together Let's bring the right hand to the ground Next to you with a deep breath in reach Your left arm up and over the head to The right Inhale release back to Center Left hand down with the next inhale Right arm up and over the head Big side Bend to the left Try to lower the right side hip a bit More as you create more space and feel That space with breath with presence Next inhale brings you back to Center Both hands you know onto the thighs or Maybe in your lap Sit tall close your eyes We created so much space in the body

For the passenger inside The one that's On this journey In this current body This current experience of Being Human And now it's time to fill the space with Presence Take up this new space with Your awareness I invite you to Simply sit Be quiet don't move and breathe through The nose Allow the breath to dial in its natural Rhythm Without You controlling much and simply Pay attention to the inhale and the Exhale How the air is coming in and out through The nose Foreign Bring the hands to the Heart The Palms Touch thank yourself for showing up Thank yourself for making time to Practice Oftentimes simply making the time and Then actually showing up as the hardest Parts but once you're on the mat and it Flows then it goes But oftentimes it takes a lot of effort To make it to the mat Know that the practice continues as you Leave the mat this is just a preparation For the day for life

Stay present stay with the breath Stay connected to the love in your heart That you might be feeling right now this Expansion Is from this place From which we want to take action Good action Good Deeds throughout the Day Thank you very much for allowing me to Share this practice with you today It's been my honor and my pleasure I hope I see you in another video very Soon maybe tomorrow why not Have a wonderful rest of your day And I will see you very soon much love And gratitude peace

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About the Author: James Quinto

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