Ten minute foundational mobility movement routine

Ten minute foundational mobility movement routine

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CHAPTERS
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00:00 Opening
01:00 Practice

MUSIC
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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: https://www.breatheandflow.org/about

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Hello and welcome back to class and if It's your first time here welcome to the Channel my name is Flo in today's video I will guide you through a very short Movement practice so you can start your Day right kind of shake off all that Stiffness from the night to have a good Foundation for a good day we will do About five six or so different movements That Target all the areas in the body For today's practice you don't need Anything I have my mat here just for Orientation but you can just do this Anywhere and really anytime throughout The day it's not specifically only for The mornings but it's a nice way to Start the day I would love to hear from You and my intention is that you have a Good start to your day and that you're Feeling good and you're setting yourself Up for the day leave a comment below how You're feeling especially after doing This for the first time and maybe also After doing this for the 10th time I Will also be publishing more videos just Like this so stay tuned on the channel There will be more morning movement Practices short ones just like this one Let's begin standing Just come into a comfortable stance and We start to swing the arms Forward and back to open up the the arms And the front of the body And you find this bouncing swinging

Movement so you're swinging the arms Back but then they automatically bounce Forward again so we want to find this Kind of Bounce and let's start to lift The arms up as you continue to Use your wings arms over the head And then slowly back down Very good keep the arms down stop the Bouncing now we internally rotate the Right arm and externally rotate the left Arm then we switch And then we start to lift the arms up Keep the breath nice and slow so we make This intentional movement opening up the Body activating it lower the arms the Hands back down Very good few more here with the arms Down And relax and stop very good widen your Stance a little bit and make sure that The left foot is pointing out to the Side about 45 degrees I don't know the name for this one I'd Just like to call it golf swings or golf Arm swings so you're kind of swinging In this case from the right to the left And up and you open up the arms if you Can pull the fingers back straighten the Arms as well and then you swing back Open up swing back Open let's go for five Four you can also come to the toes of Your back foot To

And one back to Center let's switch Sides now point the right foot out 45 Degrees and as you open to the right now You can come on to the left toes so that It's a bit more accessible for your Knees And you want to again find this bouncing Rhythm swing to the left and into the Right and up and open Maybe pull the fingers back for five Four Three Two And one Very good I will rotate sideways but you can stay As you are and we simply hinge at the Hips to fall down bend the knees Especially if you feel kind of tight There in the back side of your legs So that you can touch with the Fingertips to the ground and then start To straighten one leg and then the other These are called elephant walks You can also walk your hands over to the Side And then gently Bend and straighten Alternating Each leg And to the other side if you want to Open up the back of the body And if you're walking left and right With the hands and also the sides of the Upper body

Back to the center maybe the Palms more Towards the ground And if this is not accessible at all not Even closed and you can also come onto Books or grab the Shins and simply do This variation let's do five more super Quick just opening up Slow deep breaths And let's walk the hands forward for a Downward facing dog Or inverted V And bend the knees and straighten And you can bend both knees at the same Time or just one at a time you simply Walking here on the spot press into the Inner hands push the ground away And you're lengthening from the wrist up To the hips And oftentimes intuitively something Comes up a pace a movement Once you're in this shape so simply Follow that and every day is also Different All we want to do again is open up the Body and prepare Your body with a good foundation for the Day very good Find moreover static downward facing dog You can keep the the legs bent if you Want but press into the Palm so the Chest is moving towards the thighs if You have the openness you can straighten The legs reach the heels towards the Ground they don't need to touch and hide

Your heels behind the ankles From here we roll through the spine Forward to a plank And then you engage your glutes lower The hips open the front body For an upward facing dog variation look Straight ahead broaden the collar bones Pull the shoulders back Arms straight and Chin to the chest Roll through the spine up widen your Stance if you want to And let's do four more so we do five Total nice and slow Moving through opening the front Articulating the spine three more Push the ground away at the hands glutes Are strong Two more Really nice wave Through the body Between the poses keep the breath slow Deep breaths we don't want to focus on Any Breath pattern just yet Last one And back To down dark or inverted V from here you Walk the feet forward try to keep the Legs straight As long as you can Otherwise of course Bend then we walk The feet outside the hands and then we Come down to a squat as deep as you can With the heels down so if the heels are Down but your squat is here perfectly

Fine just stay there Your deepest squat accessible in this Moment and then hands down walk to feet Back Too downward dog and we do two more just Like that One more walking on the tippy toes lift The heels And hands down walk back Last time Let's set the heels down And we rotate you can stay as you are We come into a seated position Whatever position works for you you can Sit on the heels like I do Or cross your legs and then bring your Hands in your lap and close your eyes We're just doing one minute of sitting Here and mostly focusing on deep Intentional breathing Because if you set up the breath in the Beginning of the day you're really Setting yourself up for A great day because the breath is one of The most important movements And the most important things that we Have for us to stay present Sabetha is close to tall imagine Someone's gently pulling your hair your Top hair up towards The ceiling And if there's no hair then just imagine Reaching the crown of the head up so you Sit taller

Notice the air coming in through the Nose and send the air into the belly so The belly moves forward with the inhale And with the exhale the belly moves back Towards the spine Just five more deep breaths like this Last two deep breaths slow Slowly blink your eyes open Thank yourself for showing up thank you Very much for doing this video with me This morning or also throughout the day It's a nice one especially if you have The space and you take the 10 minutes to Simply move a little bit especially if You're sitting a lot at your desk or if You're driving a lot in the car or truck A great movement super simple to do you Just need 10 minutes don't need anything Else and you're already doing so much Good for yourself thank you very much And I'll see you in the next one love And gratitude

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About the Author: James Quinto

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