22 Minute Full Body Gentle Yoga Practice for Beginners and Athletes

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This is a 22 minute full body gentle yoga practice for beginners. Ideal for athletes and easy days to recover, stretch and strengthen.
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00:00 Intro
00:20 Practice
Music:
Yellow Creek - Nebulae
We get all our music from Epidemic Sound: bit.ly/2VyiGL1
***
Breathe and Flow is a 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). Combined they are trained in Vinyasa yoga, Hatha yoga, Yin yoga, Myofascial Release (MFR), pre- and postnatal yoga, Functional Movement, Animal Flow, Kinstretch, Functional Range Conditioning (FRC) mobility training, Functional Range Assessment (FRA) and Anatomy Trains Structural. Bre and Flo have taught at several premium yoga studios for many years and are teaching their teacher trainings, retreats, and workshops around the world. They currently live in Las Vegas, Nevada, USA. Learn more about them and their certifications on their website: www.breatheandflow.org/about
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Опубликовано:

25 июн 2024

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Комментарии : 987

@BreatheAndFlow Год назад

*Short and sweet practice for beginners, athletes or just to take it easy today! Do what feels good ❤Who noticed the tile falling from the roof, almost into the window? 😂* 🧘 Breathe and Flow yoga wolfpack platform: bit.ly/youtubewolfpack

@KyrieEleison7 Год назад

Didn’t even notice the tile. 🤣 to busy with the beautiful practice! 😜 That’s Hilarious! I went back a looked at it. 🤣

@lizmurphy4616 Год назад

I thought it was a wind chime or something 😂 too Funny! Thanks for the love and practice, always so good to move with you guys❤️🙏

@mayilove30stm Год назад

I thought it was some kind of decorum that meant to flap in a wind like that lol

@gretcheno3125 Год назад

I was too busy trying to focus on the breath

@juanitor1250 Год назад

scared me a little ngl especially after watching NOPE hahahaha

@Fepalha 8 дней назад

44th time watching this... I can touch my feet standing up for the st time in 27 years. Thank you!

@nickalexander4431 5 месяцев назад

Just started 2024 with a new yoga practice as a beginner and I realised how rigid my body had become from years of weight training without keeping up stretching. I definitely thanked myself for starting the new year off right with yoga because all the tension in my body needs releasing 😊🙏

@masonhughes6490 5 месяцев назад

Keep it up! I’m right with you in this journey of self improvement.

@pb8582 5 месяцев назад

Pro tips sleep on the floor, throw away your 40cm mattress buy a futon or the smallest thing you can sleep on, best thing I have ever done for releasing pressure

@lad4444 5 месяцев назад

Same bro How about we come back to this comment in a couple months and do a review of how it’s turned out?

@ci6516 3 месяца назад

For me yoga twice a week let’s me lift without pain

@maxx5373 5 месяцев назад

It's about my fourth time doing this routine, I already see myself getting better and a bit more flexible, too. I also realised that now that I'm familiar with the exercises I can take my glasses off and close my eyes and this has been one of the most relaxing experiences I've had. It's still a bit difficult for me, but I can see progress, slowly but surely. Totally recommend.

@litibu9747 Год назад

He really said for beginners, I survived 5 minutes

@AaliyahFrenes-lv6bm 8 месяцев назад

Literally me

@user-vz5td5yy6s 7 месяцев назад

This comment echoed in my head multiple times throughout, lol

@lilconch 7 месяцев назад

If you can't, just move to child's pose, then move into the static position when you see one you can do! It's okay, we all start somewhere

@mcjackspaz 7 месяцев назад

😭

@priyafindingfrends 7 месяцев назад

Haha. That was me

@colingardner4059 10 месяцев назад

Literally changed my life, suffered back pain for years! two weeks after doing this routine daily i'm pain free and feel ten years younger, thanks so much

@ketoman78 Год назад

I just started yoga today and at the "thank yourself" part I started crying softly as a 45 years old man. Thank you mate for this experience. You really gave me something special today 🙏

@hal900x Год назад

I found myself weeping a bit in my first few yoga days too (56 year old guy). I’m not a big crier, wonder why this is? We don’t stop to care for ourselves perhaps?

@kdthomas001 11 месяцев назад

Emotional release

@voidcheque7019 9 месяцев назад

As did I!! I teared up as a 27 year old man. I just wrote my own comment about it.. glad I wasn't the only one.

@AmanGoldy.motivationvideos 8 месяцев назад

Nice❤❤❤❤❤❤❤❤❤

@drummersnare6276 5 месяцев назад

Lol

@caromella Год назад

hey i am a girl i am 19 years old and with bulimia. i was just to have a binge eating but this calmed me down so much, i breathe easy now, kind of saved my life or at least this day, thank you so much 💗

@BenjaminBBB Год назад

Check out the work of Dr Joe Dispenza, plenty of videos on RU-vid. Id also recommend wim hof and his breathing technique

@soppadoopa-brooke7378 Год назад

Binge eating is the worst

@andreajunco706 Год назад

One day at time! Hope u can recover

@arkturomeda8617 Год назад

Sending you so much love, proud of you for being here

@neptune674 Год назад

@oldbeezy Год назад

A new year’s resolution for 2023: taking it easier in the gym. I’ve been grinding 6-7 days a week working out for years now and I’m finally starting to break down. I’m so inflexible and stuck in a sagittal plane. Today is day one and this absolutely whooped me. Looking forward to this on 2 rest days per week and maybe on gym days too…

@humbertoramos6928 Год назад

hihgfut

@johannesbastiaan Год назад

Wow I came to this video with the exact same thought.

@devinreed5725 Год назад

20 mins a day man. Change your gym style too. Get in a good yin yoga like once a week.

@TheTrippleTKA Год назад

I came here for the same reason. Wanna do this on the rest days and maybe during the week. I need to compile some yoga playlist, this is one def going in there

@phil52able Год назад

@@TheTrippleTKA I came also for the same reason . I can't do some of the moves but I am going to practice each day.

@user-pq2cv4bv6b 4 месяца назад

I just started yoga today and at the "thank yourself" part I started crying softly as a 45 years old man. Thank you mate for this experience. You really gave me something special today

@dadams966 4 месяца назад

Why were u crying 💀

@bobjohnson5557 4 месяца назад

@@dadams966 probably because men are usually starved for affirmation since birth

@XxJayandTomxX 3 месяца назад

@@dadams966Why are you judging someone for sharing their emotions 💀

@dadams966 3 месяца назад

@@XxJayandTomxX cuz it’s hilarious why this grown man crying over yoga 😂

@urapean 3 месяца назад

@@dadams966maybe he’d been thinking of starting yoga for awhile, and Flo always lets his viewers feel acknowledged for participating in his classes. Some people need that acknowledgement more than you’d think, but why even shame anybody for crying, regardless of the reason?

@thadcombs6821 11 месяцев назад

I’m brand new to yoga and I was struggling on every pose but was doing alright for a newbie. Then at the 18 min mark I spent the whole time of that move trying to get my legs back without dying😂 great practice and look forward to this new challenge

@chunkymonkey2285 8 месяцев назад

just thought "what the fuck" as soon as he did that

@Sepheim 2 дня назад

I really enjoyed the pause to mention his shorts and all the other great products that are available to purchase in the middle of a yoga session.

@Z-bone64 Год назад

Greetings Breathe & Flow! I'm a 50something guy...I've decided to finally break the cycle of addiction and depression stemming from childhood trauma that I've lived with for my entire life. I'm reconnecting with myself through sobriety and exercise. I've always been an athlete...I've finished over 50 obstacle course races (despite my active drug addiction). Now I'm adding yoga to my fitness routine, for both the physical and mental health benefits. I just finished my maiden class! I enjoyed it greatly, and I'll be back for more. Also...love your tattoos. Beautiful art, and well placed on your body aesthetically.

@HuntMann Месяц назад

i’m very proud of you :) thanks for sharing your journey

@nilsdimann6027 11 месяцев назад

Thank you so much. I‘m currently in a pretty bad state because of my anxiety disorder and depression which makes me lie in bed pretty much all the time. This is a great way to ease my nervous system and get out of the bed to get some energy. Much appreciated👍

@KyrieEleison7 Год назад

You just keep pumping out these amazing and delicious content ! I’ve been trying to created a recovery warm up for my work in the mornings, since my job makes me extremely sore and achy plus is laborious. You have create the perfect balance! Everything I love to do to recover quickly and efficiently. Much love and endless gratitude, once again! 🙏🏽❤️

@achopes Год назад

I'm a 26 yo home officer, This was my first time trying Yoga, I had to pass the 3 legged dog part, the forward facing dog was a hard one to achieve already 😅 My goal will be managing to complete this full routine, thanks for the amazing video

@knoledge_186 Год назад

I don't know exactly what im feeling today, but doing this exercise brought me to clarity and stillness that both my body and mind clearly needs. Thank you.

@Meta_20_ Год назад

Had to pause because it was quite the workout but also because of how stiff I am. Really want to make it my goal to become more flexible this year

@ByJazzable Год назад

Yo just started doing yoga since my flexibility is way too bad for me being an athlete, My body already feels more flexible and relaxed and my mind as well. I underestimated the power of yoga for such a long time and my apologies to all of you for this. I love it already, thank you so much

@roel1751 Год назад

So how is it going now?

@zajka00 Год назад

apologies accepted

@woodymcsackschwei5619 8 месяцев назад

apologie DENIED

@ByJazzable 8 месяцев назад

@@roel1751im still doing yoga on and off, I would say 3-4 times a week but it helps me so much recovering and im more calm than ever :) how is your journey going?

@dalepeterson3594 Год назад

You guys have no idea how much you've helped me throughout my health and life journey. This class was a happy surprise, thank you! Sending you love and light always

@ericshuff3152 5 месяцев назад

I’m a veterinary student so stress is high and free time is low. I’ve started going to the gym 4 days a week before working in the vet hospital during the day and wanted a yoga routine to supplement my workouts and really stretch me out. I’m amazed at how my body feels even though at the 4:30 mark I was dying lol. This is incredible to feel like this

@elliotwood1341 9 месяцев назад

i haven’t done yoga in years. this was so calming. i wanted to cry at the end it was just so much tension built up. thank you for being so kind with your words

@ArtofAwakening Год назад

Huge gratitude! This was an amazing practice for me today.

@johnumair Год назад

Perfectly balanced for recovery days or as an intro class. Greatful for this peace inducing practice!

@emmanuelkusi9753 12 дней назад

This was my first try and I did every yoga stretch correctly, except for like 3 of them. I’m proud of myself.

@ohroobz 8 дней назад

This was just challenging enough to give me a little workout, but still easy to complete. Very healing and relaxing thank you!

@Gratefulmomdoc Год назад

Perfect pre/post run yoga session. Thank you Flo! 🙏✌️

@DiGurlsDemSuga Год назад

I just finished this and cried at the end. I have tried yoga on and off over the years but this session was different. Thank you.

@biarosalina Год назад

I want to say thank you for your service to me and everyone watching. You create positivity in your work. You help me to not feel alone and heel my body for better days.❤️

@shalomG29 9 дней назад

I survived except the one lifting my feet beyond my head. Thank you!!! Love this

@kathyt1914 9 месяцев назад

Thank you I am a 75 year old lady just having done a couple of hours gardening felt tired however pushed myself to pull out the mat and now I feel rejuvenated easy directions and a lovely flow with the breath namaste 🙏

@toladep 9 месяцев назад

So awesome !

@Ridaverse 10 месяцев назад

What a beautiful session to recover and slow down 😌

@kathyt1914 9 месяцев назад

I like the way you remind yogis to keep a space between chin and neck whilst doing plough thank you

@carlosiespinozab Месяц назад

Beginning of the year got bad lower back pain, found out I had 3 bulging discs. Been doing some PT/yoga - ish excercises and I'm doing MUCH better now. I'm starting with this to get into yoga more. Thank you!

@desmonheck Год назад

Flo the Beast! I woke up with a splitting headache and this practice was just what my brain needed! Have an awesome day today my friend!

@ToquzOghuzKhaganatekhan Год назад

Yo American 💪💪💪

@vgnber8286 Год назад

After what feels like ages of doing nothing I really enjoyed your yoga sessions. For some reason I felt really emotional when you ended saying ‘thank yourself for showing up’…still am…thanks for that!

@anthonyrichardson5050 Год назад

Thank you so much for putting these videos on utube. After hurting my back at work I watch and learn your routines every morning. Getting better all the time. Thankyou again.

@dedepollnow219 Год назад

I enjoy your yoga videos so much. I can completely understand and visualize what my pose should be just by your explanation so I don’t have to be looking at the screen the whole time. It makes my workout much more soothing and relaxing. Thanks Flo!

@sarahsefton1181 Год назад

I'm recovering from a shoulder injury, and I have missed ya'll so much. This is my first video in over 2 months. I've done your yins, but I've missed my yang practice. Also, reclined butterfly is my favorite ending pose 🦋💙💫✌ I thank ya'll 🙏

@iamthelaser Год назад

This was a great one to do when recovering from an illness. Los of stretching not too strong, very enjoyable way to transition back into my practice habits.

@scorpleeon Год назад

Been off the mat again but so good to be back. Heating Flo’s melodious voice is so calming and soothing. Usually provides my first chuckle of the day as well. I’m get back to my hours of Patreon practice time soon!

@denise2169 Год назад

Thank you for this lovely practice with no ad breaks. Wonderful!

@philipwynn8306 Год назад

Thank you for your wonderful workout videos Flow. This is the shortest introduction before the workout. I really appreciate it. Thanks again! 😊

@carlhinx Год назад

I felt extremely centered and relaxed after this one. It was great for bringing more awareness to my back especially.

@dariocorrea2061 Год назад

Hallo Breathe and Flow. Ich schreibe auf Deutsch, weil es mir ein bisschen einfacher als Englisch fällt. Ich wollte euch erzählen, dass vor zwei Jahren, wurde ich mit Borderline Persönlichkeitstörung diagnostiziert. Letzte Woche kam meinen psychiatrische Behandlung zur Ende, da es mir echt besser geht. Ihr wart ein Teil von der Behandlung, weil ich wochentlich eure Yoga und Breath Work Videos angeschaut habe und klar habe ich auch teilgenommen. Ich danke euch beide sehr, macht weiter mit dem Videos. Healing durch Yoga ist real. Liebe Grüsse aus Argentinien! Dario

@FrankElaridi Год назад

Thank you for this brother

@epitomeofcomedy Год назад

I’m a 16 year old girl, I’ve struggled with eating disorders, sports injuries, and recently anxiety/ constant panic attacks and depression. Life’s been tough but I hope yoga can help heal my body and my soul. Here I am tdy taking a step closer to a better physically and mentally healthy lifestyle. 🤍🫧

@species5022 Год назад

This was my first encounter with yoga, thank you so much for helping me along. I enjoyed it alot!

@vibehandpan6726 Год назад

That helped relieve some pain from my back this morning. Feels great and I`m ready for the day! Thank you!

@retovell Год назад

I love the pace and focus on the breath in this practice. It helps me to ground and slow down my day. Thanks

@diamend85 Год назад

had a lot of stress lately and didn’t work out for some time.. this broughtme back so well, calming down, feeling the body again

@benroberson1881 Год назад

First practice in 6 months and felt glorious. Thanks dude :)

@anne-mariel1029 Год назад

Thank you for this gentle class, perfect for waking up in the morning. As usual excellent content. Vielen Danke 🙏🏼

@arathman7 Год назад

When you said “you are supposed to be gentle and kind with yourself”, thank you for your words 🙏 listening to my body helped me

@JuanCampos-vq9ig Год назад

I've been doing the guided Yoga with this specific video for the past days and its honestly been very helpful I feel less tense & much more flexible. Ive been feeling more grounded throughout my days as well less in my head which also allows me to be more present and more focused not zoning out as much like before. I'm learning to connect better with my body thanks for the awesome videos.

@pathofseekingknowledge9813 Год назад

I felt hard at first day doing this ,(coming back to yoga practice after a long break), now i did the same video for 3 days , getting comfortable doing the practice, will continue to do it for 7 days and then move to other videos or postures ,In Sha Allah 🙌, Thank you champ 😊 u guys are awesome

@mariohinojosa3019 Год назад

This routine has me feeling gassed! I sure said wt* when we had to raise our leg over and up in the air. BEGINNER 😂. Did this after resistance and conditioning training and this brought them together 🙏😄 blessed to have this video mon.

@shbakaien25 Год назад

glad i'm not the only one

@ivaniz3808 Год назад

Just what my body needed for illness recovery. Thx❤️

@user-xc4hv1wk7t 5 месяцев назад

Every day I do the practice, I am sending all my gratitude to you for sharing this knowledge for free. Thank you so much.

@aslanseven3332 Год назад

I almost die,that felt like a full blown workout,I wanted to include yoga on my routines cuz I'm preparing for a tournament,but now that I'm done with it,it felt good. ❤️

@MarlonTravels Год назад

Yes, today is my first day.. its hard

@geuesti664 Год назад

almost broke my self

@raedturad6519 Год назад

I am as a newbie try to fin a yoga that fits me. This was lovely. Did the first 10 min before sleep. Going to keep going within it until I reach the full version of it

@SparkleOnWithJoyfulJon Год назад

Thank you, Self for showing up and for making more space for the passenger inside. I love that Flow!! Namaste. Have a beautiful day, too. 🙏

@doriandomitin6757 4 месяца назад

I’m new here and the passenger inside just want to say “Namaste.”🧘🏻‍♂️

@Bett3r Год назад

I use your Yoga Flow at Home video every morning and this one is more challenging. I like it!

@wonderwagon3304 Год назад

A soothing session. And so easily you provide space for us to use our own variations. It's all good!

@viqu3z Год назад

Gratitude and Godspeed to you and your family🙏

@SkylineSkylar98 Год назад

I'm an athlete that has wasted his potential; on drugs and anger towards the world. In and out of juvenile detention centers throughout my teenage years. School teachers and coaches always supported me and challenged me because of the gifts I possessed as and athlete and a scholar. But at home was a different story, never felt truly loved or cherished. I am 20 years old as of now, and feel as if I havent gotten a moments peace in my whole life just to breathe and reflect. Had THE most BRUTAL and most heartbreaking last 2 months of my life. I dont want to seem cliche, but today was my first time practicing yoga. Ive been sitting on my butt for the last 2 years and lost 20 pounds feeling bad for myself. I felt like a brick wall trying to stretch for this practice. I told myself I couldnt at one point, but I said "f*** that" and challenged myself for the first time in a long time. Anxiety and outside distractions made it so hard just to close my eyes and breathe but I pushed through. I cried happy, peaceful tears for the first time in my life after thanking myself for the first time in my life. Thank you from the bottom of my heart, this impacted a soul well above what you probably imagined.

@tenshilora Год назад

I'm recuperating from a bad cold and this is a balanced and gentle stretch, although can't do the cloud pose yet. A million thank you and forever grateful to Breathe and Flow Team! 🙏

@romyusa2008 Год назад

For the past week I had pain and soreness in my cervical spine and upper body. This morning I wanted to do some gentle yoga and saw this new yoga video.. sometimes the universe just sends the right message/action… this yoga routine was just perfect. Especially the twist towards the end gave my pectoralis muscle some great relief 🙏🏻 thanks so much for the awesome content. Have a great weekend ☺️

@BreatheAndFlow Год назад

Great! Hope you treat yourself to a massage soon and continue regularly.

@pierre2108 Год назад

Recovering from a small torso injury, this felt great. Helped me reconnect with my body! Thank you!

@captured_agent5714 Год назад

First stretches back after surgery! Grateful to be back here 🙏🏾

@ericpatterson5050 Год назад

Amazing! 🙌🏾💜

@rocks7353 Год назад

Thank you for this class today. I’m on my cycle so it’s hard to do much as my energy levels are low but this was doable and helped my anxiety calm down (:

@robabramovitz5192 Год назад

72 years old and restarting yoga after 40 years. Thank you. This is a good pace and combination of poses. Can feel my pain is already lessened.

@michaelgrantham6457 Год назад

I had a 2 month break from yoga following shoulder surgery and then covid. This was my first practice after the break and it was just the level that I needed. Some of the poses were challenging because I am careful with my shoulder, but I really enjoyed getting back into my daily yoga routine. Thank you.

@BreatheAndFlow 8 месяцев назад

🧘 Breathe and Flow yoga wolfpack platform: bit.ly/youtubewolfpack

@AmanGoldy.motivationvideos 8 месяцев назад

So nice❤❤❤

@augustsmith9553 6 месяцев назад

Your "name" is Flow? HAHAHAHA

@BreatheAndFlow 5 месяцев назад

No it is Flo@@augustsmith9553

@rickymort135 4 месяца назад

Not a fan of the merch selling IN the yoga session (2:50). Put your ads at the beginning or the end, not in the middle

@ashervirin9698 Год назад

Thank you that was an amazing feeling, I always thought yoga was too feminine and never gave it a proper go but I really appreciate the way these movements bring you a deeper connection to your body and I'll definitely be continuing :)

@kevinserna4779 Год назад

Amazing. Thank you brother. You did wonders for my spirituality and physicality. My 11 month old was crawling all around me but I could still zone in by following your cues and my breath. God bless!

@freezerman5871 Год назад

This is very well rounded session to unwind after work. Gentle enough to be done effortlessly after a long work day, but challenging enough to cleanse the mind and ease the transition into the personal home space. Thanks a lot.

@stephaniegelinas9364 Год назад

Ca m'a vraiment fait du bien, je viens de commencer le yoga et tes videos sont parfaites pour moi! merci :)

@markusgiii Год назад

Looks like it could gonna be my morning yoga routine, will try it tomorrow 🧘‍♂️☺️ Edit: tried it for the morning routine, fits pretty well😊 Awesome as always 🙏

@archiehunt1872 4 месяца назад

I'm 44 and just did my first yoga via this video. You're changing lives. Thank you.

@bk7498 Год назад

Been doing weightlifting for 5 years now. This has opened my eyes onto how stiff my hip area is, especially my hamstrings. Will be doing yoga practices kore often now

@MyLifeOnFruits Год назад

This is one of my favorite beginner practice, glad I showed up for class today

@James-ur2rb 7 месяцев назад

Hey

@madshulvej5967 Год назад

Great practice! :))

@billythroatpunch Год назад

You change more lives than you will ever know. 🙏

@user-ju2gh6su6q 6 месяцев назад

@poshspicevic 11 месяцев назад

Would love to see more videos for athletes! Also this is the perfect duration to fit into my schedule 🙏🏽

@the_tactless_rabbit 6 месяцев назад

We not gonna talk abt the window at 3:34 like huH

@TarantulaDanMedia 11 месяцев назад

I'm just starting my Yoga journey and really enjoyed this video. I'll make sure to check out your other videos. Thank you so much for your time. Have a blessed day.