20 Minute Yoga For Beginners And Athletes

20 Minute Yoga For Beginners And Athletes



20 minute yoga flow practice for beginners and athletes on your rest day or to get started with the asana practice.
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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). Combined they are trained in Vinyasa yoga, Hatha yoga, Yin yoga, Myofascial Release (MFR), Reiki, pre- and postnatal yoga, Functional Movement Screen (FMS) Level 1 and 2, Animal Flow, Kinstretch, Functional Range Conditioning (FRC) mobility training, Functional Range Assessment (FRA) and structural bodywork (Anatomy Trains). 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.yoga/about

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class my name is Flo with breathe and flow and this is another gentle Vinyasa practice great to do as a beginner or if you want to just take it easy or for athletes to help with your recovery you're going to be a well-rounded flow and I'm targeting about 15-20 minutes and we start now on our back with the knees bent in half savasana make your way there half samasana I can rest my head into this Hood of the hoodie really nice that's what it's designed for for nice supine positions on the back now before you arrive close your eyes whatever you had going on let it go for now you're here you made it this far into the video you clicked on it you started the practice and let's have a good time enjoy it's notice how your body is laying here on the ground how gravity is doing its its part to keep you there connect to your breath notice the air coming in through the nose out through the nose keep your lips sealed for the entire class breathe only through the nose because only the nose is designed for breathing properly move the heels a bit closer to the hips and press into the heels lift your hips up for bridge pose we're holding him for a moment and you're holding with me observing the breath and observing the sensations in the body if there's any sensation any time that's not so good in be gentle be kind back off a little bit especially in a YouTube class like this where I can't see what you're doing you just have to be smart about your own body and back off a little bit let's continue to hold for another ten nine eight seven six five four three two one and a half one and lower the hips down take a moment here simply windshield wiper the knees left and right this is already a very deep practice because we're moving slow and so it requires our full attention and awareness to what's happening in the body oftentimes all these big movements strong movements are also a sort of distraction that come into happy baby you can lift the knees into the chest and then grab behind the knees or grab the outsides or the insides of the feet and then tuck the knees into the chest Rock forward cross your ankles roll over the knees we're coming into a table top coming onto all fours and you can do on your own a few rounds of cat cows we simply lower the belly down extend the spine look forward and then round your back make sure the toes are untucked so you're on the tops of the toes let's do one more and back to neutral now we do what I like to call snake dance we kind of barrel roll move the the spine to the right and move through flexion to a side Bend and then down so you make circles of the spine switch directions allow the head to follow move with it Bend one arm than the other so it's really just to move the spine in whatever way is coming up intuitively especially if this is the first thing first time moving today then you want to kind of move all over and just move simply move let's mark the hands forward lift the hips up and back downward facing dog bend the knees Bend one knee both rotate do whatever you want here to kind of arrive and some of us are a bit restricted in the body so you actually do want to keep the the knees bent and so it would look a bit more like this and that's perfectly fine and that's where you stay today and then you breathe and you ‘ve taken all the sensations let's walk the feet forward between the hands take a deep breath in lift up halfway exhale to fold one more inhale lift up halfway lengthen through the spine exhale step the right foot back big step for Pyramid pose both legs are straight both heels on the ground and if they are not on the ground then your stance is too long to shorten your stance once you hear a deep breath into the spine exhale melt down over the right leg gently pull the right hip back you can walk the hands to the right or to the left whatever you feel and whatever is coming up then we lift up halfway pivot the feet to the left for standing straddle forward fold you can widen the feet widen the stance and then fold down meltdown lift up to length and halfway exhale scandasana to the left to bend your left knee straight in the right and we simply set the hips down all the way however you got there we now bring the the left leg over the right thigh for half cow face ideally we stack the left knee over the right but if this is where you add today then this is where you're at and then you fold forward and down over the right leg so make this work for your body and meet your body where it's at today doesn't make sense to force anything on and off the mat I guess it doesn't make sense so allow yourself to surrender a bit more be a bit more kind and caring to yourself this is a gentle practice today we're not trying to push it for that we have hundreds of other videos where you can really get pushed to your to your Edge but not today I'm wearing a hoodie for a reason now you can stay here if you want or come into a dinosaur a where we bring the soul of the left foot inside the right thigh and then you fold down over the right leg just an option and you can't see it so well from on this side with the camera angle but sometimes it's important to listen and not look so much to the screen so I'm hoping you have your eyes closed this channel we target a little bit more of the lower back in the ql which is nice for many of us but not always and slowly release we come back to a scandasana you can use your hands to push yourself back up and we move to the front of the mat bring both hands inside the right foot heel to the right foot to the right so it's the healers at the on the mat and the toes are off the mat for lizard lunge and here you can move around you can move forward and back make circles simply feel into it for many this is a pretty tight pose to be in so I allow a lot and I encourage a lot of movement here some of you maybe you want to come onto the forearms that's also totally fine I'll walk the hands even further forward to lower the hips whatever it is just giving you some encouragement to modify let's meet all on the hands Again release the left knee down bend the left leg use your hand or a strap or belt to grab the left foot extend the leg away from you and then pull the left foot towards you foreign for the left quad superficial front line and mostly the lower half the lower superficial front line on your exhale release we come back to lizard lunch and then extend the right leg back step it back for plank posts from here we move up and back to downward facing dog Mark the feet forward between the hands maybe keep the legs straight as much as you can as you get there inhale lift up halfway and exhale to fold one more inhale to lift up exhale step the right foot back pyramid pose both heels down both legs straight deep breath into lengthen exhale to melt walk the hands left or right if you want draw the belly in and lift up halfway pivot your feet to the right bring the feet wider apart from standing straddle forward fold lift up halfway and scandalasana to the right bend your right knees straighten the left we slowly lower all the way down set the hips down for half cow face right leg over left trying to stack the right knee on top of the left knee and then melt down foreign a bring the right foot inside the left thigh and then melt forward and down over your left leg slowly rise up and come back to skandasana to the right right leg is bent left leg is straight you can use your left hand to push up and we move forward towards the left foot Place both hands inside the left foot heel to the left foot to the left side lizard lunge move around and do your thing coming to both hands again release the right knee down bend the right leg with your left hand or belt or strap grab the foot extend the leg away and then pull the foot towards you relax the right quad and release back to lizard lunch extend and step the left foot back plank posts from here you can decide if you want to keep the knees lifted or set them down we will shift forward and bend the arms lower all the way to the ground for five four three two one all the way down slide the hands forward Force things pose or seal if you want you can straighten the arms and go a bit deeper if you now notice artist doesn't feel so good then come back out of it it's really not about performing it's about being and for being part of it is accepting where you at with your body today in this moment thank you with your exhale let's all come down to the belly shake out the hips left and right slowly push yourself back into a child's pose balasana and slowly rise up to a seated position at the back of the mat you can also come onto your back bring the legs through come onto your back for a final relaxation in savasana on your back not close the eyes sit tall and take a minute to fully be here observe the air coming in and out through the nose without controlling it if you're on your back slowly bend the knees roll over to the side and take your time to come up to a seated position let's finish up the practice bring the hands together Palms touch at the heart thank yourself for showing up for doing the work maybe you continue now with a 10 minute meditation highly recommended that's the real practice of yoga meditation going into the Stillness being with yourself and through that learning more about yourself remembering thank you very much for making time today to practice it's been my honor to share this practice with you and I'm looking forward to seeing you again very soon maybe tomorrow on the mat much love and gratitude namaste

#Minute #Yoga #Beginners #Athletes

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