Try this quick 5 min movement routine in the morning

Try this quick 5 min movement routine in the morning

Breathe and Flow yoga every damn day:
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CHAPTERS
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00:00 Overview
00:20 Practice

MUSIC
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Aves – Sneakers
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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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Hello my name is Bree welcome to the Practice today we're going to be doing a Quick and effective full body movement Routine that you can do anytime Throughout the day this is a perfect way To start your day to begin your lunch Break or during breaks if you're working From home you can also do this in Addition to any other training that you Have going on we're going to start in a Chair pose at the top of your mat Feet are hip distance apart Parallel to each other start to bend the Knees Arms Reach up over your head Sink the hips a little lower Seal the lips Breathe through the nose The spine is neutral Last three breaths here option to lift The heels come on to the toes If the heels are lifted gently set them Down pivot the feet out toes point out Sit down the hips Yogi squat malasana You can use your elbows to press onto The inner thighs Start to lift the chest the crown of the Head reaches up towards the sky and the Hips sink down towards the ground Release malasana and make your way into Boat pose so you can bring the hands Behind you to set down the hips And the legs lift off The Shins and Calves are parallel to the ground reach And extend the fingertips forward

Towards the feet Once you feel stable here with the legs You're going to lock in this position With the legs bring the palms and the Hands together and we'll do some Russian Twists so start over to the left Move through Center and over to the Right We'll pack over to the left Over to the right Let's do three more each side Try to keep your spine long Core engaged Last one to the left Last one to the right Back up to Center release the legs cross The ankles make your way into a high Plank So you're on your toes and then bring The hands a little bit farther out we're Going to be doing five wide armed Push-ups So Engage The Core push the ground away First set up that stable position that Plank of wood from the crown of the head Down to the heels If you need to set the knees down you Can Either way let's go for five lower down Push it up four Three Two Last one Bring the hands back together for high

Plank the wrists are underneath the Shoulders Clean it up here first We're going to hold here for about 10 Seconds Step the feet a little bit wider Engage The glutes stay on the toes let the hips Sink down Engage The glutes start to gaze forward Upward dog And then lift the hips downward dog Let's do two more Shift forward High plank Upward dog Engage The glutes Downward dog Last one shift forward High plank Upward dog Downward dog Set down the knees Come to a seated position We'll take a Twist over to the left so The right hand comes outside the left Thigh Left hand comes behind you sit nice and Tall And let the breath take you into the Twist Just three breaths here Release and twist over to the right Release both hands come onto the thighs And we'll just finish up this practice With a 30 second silent meditation So you have the option to close down the Eyes this will just allow our heart rate

To slow back down so we can ground into Our bodies again and jump back into our Day feeling good and refreshed so option To close down the eyes 30 seconds here Focus on the breath Slow down the heart rate And arrive Thank you so much for joining me for This practice today Check out our Channel we have almost 500 Classes here lots to explore lots to Play with and we'll see you again on the Map very soon lots of love namaste

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About the Author: James Quinto

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