15 Minute Yoga Workout for True Strength | Breathe and Flow Yoga

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Welcome to this 15 Minute Yoga Workout for True Strength with Flo from Breathe and Flow Yoga. Make sure your body and wrists are warmed up before starting this practice. We'll be focusing on upper body straight and bent arm strength, side body and core!
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RECOMMENDED VIDEOS
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Full body joint mobility routine (CARs): • Mobility Routine for E...
Vinyasa sequence breakdown: • The Vinyasa Sequence B...
Wrist health: • 11 Wrist Exercises in ...
Plank pose: • Plank Pose Tutorial | ...
Chaturanga pose: • Chaturanga Pose Tutori...
Upward facing dog: • Upward Facing Dog Tuto...
Downward facing dog: • Downward Facing Dog Tu...
Fix back pain: • Finally Fix Your Back ...
Crow and crane pose: • Is it Crow Pose or Cra...
Handstand tutorial: • The 5 best handstand t...
Pulling: • Every yogi needs to do...
What we eat in a day: • What we eat in a day
Yoga and pregnancy: • How to safely practice...
CHAPTERS
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MUSIC
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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 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, prenatal 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 in the San Francisco Bay Area for many years and are teaching their teacher trainings, retreats, workshops and at festivals around the world. Learn more about them and their certifications on their website: www.breatheandflow.org/about
DISCLAIMER
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.
#breatheandflow #yoga #yogawithbnf
Stop Wasting My Time - Matt Large

[@BreatheAndFlow]

Get the full Yoga for BJJ program: bit.ly/3E2jv1Z New sportswear for jiu-jitsu, yoga, surfing, gym and all other activities: www.breatheandflow.org/shop *You asked for harder classes! This is a short one - can you make it through it? Commend below ✌️*

[@pathanna1171]

When I looked at this i saw 15 mins and figured, how hard could that be. That killed me, thank you

[@ClaudiaDeAngelisPsicologa]

Love this workout!!! Short and strong!!!

[@daveen5508]

i’m an athlete, i did not make it thru

[@jackdoverspike8885]

You crazy bastard Flo, brought the heat like TV dinner

[@daveen5508]

back at it again

[@sergiomurilo758]

11:18 "Keep breathing, nice and slow, deep breaths." My heart: "if you don't stop, I will"

[@Turkaine]

😂😂👏👏

[@florinm577]

😂😂😂😂

[@felipebolner2222]

When someone tells me again that yoga is simple and easy and it's just chilling and stretching, I'll sent them this video and ask them to try to follow the first 5 minutes

[@lockani]

It was just push-ups, planks, and superman though. Did expect more

[@ginnyhales1668]

Hahaha so true

[@aquireeverything9382]

Hey I made it to 7 minutes then my wrists snapped off

[@ginnyhales1668]

@@aquireeverything9382 I am still trying to make it past 3 🤣

[@callumbosch2665]

Hahahha wtf man’s not even taking a break 😂😂😂

[@chrisfornaris1283]

THIS IS REAL STRENGTH. Blows my gym workouts out of the water.

[@rafaelgonzalez8930]

Brother, after practicing with you and Brea for over a year, my strenght has skyrocketed and I am in the best shape of my life, in all ways, not only physically! Through that strenght and presence, I am now able to do things I could only dream of in the past! Feeling all kinds of empowered and grounded 😁🙏❤ I am forever grateful to have discovered the both of you. Thank you so much. Namasté!

[@BreatheAndFlow]

So beautiful to hear! Thank you so much for practicing with us 🙏🏽♥️💪

[@mckenzie9472]

I just wanted to tell you that I’ve been trying your video for over a month and it’s been a struggle. But today was the first day I ever made it all the way through without pausing. Thank you for providing me with such a challenge and inspiring me!

[@mariamaziz6448]

That’s impressive!!

[@rickastley319]

ive been trying for a year and best i did was 7 minutes..

[@yoe91]

@@rickastley3197min of this shit is very good man. It’s significant

[@basb3603]

0:00 talk 0:22 plank 1:07 shift forward and back in plank 11 times 1:31 chaturanga 1:44 plank 1:58 chaturanga + 4x each leg to elbow 2:23 plank 3:03 chaturanga 3:15 plank 3:20 lower to ground 3:42 11 push ups from ground to chaturanga 4:04 chaturanga 4:13 lower down 4:22 hands behind back, lift up 12 times 5:04 hold the lift up 5:20 release down 5:26 plank 6:10 side plank right 6:37 side plank 1 leg 6:55 chaturanga 7:18 plank 7:28 side plank left 7:54 side plank 1 leg 8:11 plank 8:20 chaturanga 8:30 lower down 8:40 floor to chaturanga push ups 10x 8:56 plank 9:14 up dog to plank push up 11 x 9:43 plank side push ups 11x 10:35 forearm plank 10:48 forearm plank to lower plank push ups 11:12 forearm plank 11:37 release down 11:43 sphinx pose 12:08 seal pose 12:43 lie down shake hips 13:05 straddle pose and other stretches

[@donnabosilkovski7580]

Im 57 and have just joined the 5am club along with my 15 year old poodle, just 2 old gals and a yoga mat. Making time for myself before work each day and getting back into yoga. Im loving your yoga practices. Thank you so, so much for the content and the inspiration... ps. I am so glad you will never ask me to do a burpee.

[@BreatheAndFlow]

Glad you’re here! Welcome back to yoga, we’re honored we can be part of your morning 🙏🏽

[@Marcusbreum]

I consider myself quite fit, this was a massive blow to my ego that no longer exists...

[@rubberduck19886]

Woah that was extremely tough for me. I made it through the video but with a lot of modifications. I will be returning to this video regularly to improve my strength.

[@martinkrtecek65]

Doing this for half a year almost every day and gathered a significant increase in strength. Just a perfect mix of full-body workout with high time efficiency. Need to say though, it's never easy

[@michaelblair1582]

Me 2 mins in: this isn't so bad! Me 8 mins in: this man wants me dead But actually, I love this routine. Commenting at 9 mins because my shoulders are burning 🥵

[@bkw1809]

This was soooo challenging. I loved it. Thank you, from the center of my heart. You guys are making me be a better man. Love and gratitude.

[@LA-pq1ey]

these 15-25 minute practices are perfect for me thank you flo

[@riovega6598]

Flo, these quick videos are perfect man. That 5 minute wrist warm up became a default already a while ago.

[@volgtorbg]

i managed to finally make it 2/3 of thr video without needing to stop or fall over... never been this over joyed!!! anyone reading this whos struggling.. the fact youre trying it is success enough, from that point on its just showing up, this is great :)

[@mariamaziz6448]

Damn!!! That’s awesome! So impressive haha

[@brucemcgraw7014]

I'm the only one in my gym that does yoga and openly. I think just the sheer fact that they see me struggle with the poses, steers them toward something less challenging......like lifting weights. There are absolutely no shortcuts with this practice......it is absolutely the most challenging and difficult practice because it reminds me so much of far I've come and how much farther I need to go. I have to remind myself to enjoy the journey. Cheers

[@62kona]

That was great. Im new to yoga but have considered myself strong. Until 5 minutes into this video. Ive got a new perspective on strength and fitness. Thank you.

[@davidstys9734]

I really appreciate your demeanor and encouragement through the lesson. Also amazed at how you manage to speak easily while doing these exercises. This pushed me so hard! Thank you, brother.

[@kareemdadkhah6841]

One of the hardest classes I've taken from you guys... I love it❤️

[@anja9952]

There's no workout I come back to as often as to this one. Nothing gives me such a good muscle burn in so short time. I love and hate at the same time. Thank you!!

[@OdgeBrown]

I'd consider myself a physically "strong" person... but my arms left the chat in the middle of this routine. Amazing challenge, I will keep coming back to this until I can do it without mods! Thank you! 🙏🏾

[@Skatalitis]

This is the first video i think that i saw you sweat! Awesome class, thank you!

[@nicksavery7305]

I have been practising hatha and strength yoga for a while now. This is a whole another level, builds heat quick while testing me to be more. 🙏🦋

[@peterschubin9408]

For me, this is the most challenging compact intense class I’ve taken from you guys, and I’ve taken quite a few. Not a complaint. I enjoyed it! Thanks.

[@lmap123]

This is my 3th day in a row doing this practice. I feel in pain and shaking a lot while you look so peaceful and calm. Love it 😍😂💪💪

[@Ms12Brightside]

Hello Flo!! Thank you very much. I love these kind of challening/highly demading sessions focused on a strenght because after two weeks of practicing them, they sky rocket my strenght abilities. In consequene, they allow me to unlock new yoga poses such as arm balances or inversions ✨ I think you add something special to the KZbin community with this challenging "calisthenic yoga approach". It is also like a key to open new doors, because it provides with the tools to unlock upper levels. This video not only improves my physial strenght and health by activating my whole body (and I can literally see the wonders happening internally through my continous glucouse monitor device) . It also trains my mental strenght: My body tells me "I can't keep up" , but my mind works with it, process it, and I go through the end with compassion and willpower. Always coming stronger the following day. I hope my words in English make sense! It is not my native language, but really wanted to tell you this. Both you and Bre bring something very unique and powerful to this platform and I feel both inspired and grateful ✨🌸.

[@petyaspencer6563]

This was a super hard class and I loved it. Woke up with a really stiff back this morning and after this class I feel energised and pain free! Thanks so much Flo 🥰

[@devlinwasson]

I was off my mat for about a month, was in the hospital and stuff this is the kinda strong class I needed to start flowing again thank you

[@Yourhomegym]

This is such an amazing workout, been doing it 3-5 days per week for the past few months and it’s giving me such an improvement in strength for football. Thanks for the great workouts x

[@erickristiansen2192]

Hi Flo, always a pleasure to get challenged by your classes + Bre. Now I have to work on this one for some time. I love those 15-30 minute strong classes. Love and gratitude

[@marileedebruyn7192]

Haven't done this one in a while but I was sick recently and decided to take a week to do some yoga every day. I really feel like I need to do this one once a week to guage my progress. It was quite tough today and I couldn't hold all of the poses the entire time, but my range of motion and strength in my upper body and core has definitley improved. Thanks for such a challenging and concise practice. See you again soon!

[@The8BitPianist]

That was so difficult! Had to get on my knees sometimes. I can't wait to master this workout!

[@nickhughes5956]

Hey guys. Must have missed this on release, and boy am I ‘glad’ to have discovered it. Doubt I would have completed back then, super strong, loved it! Thanks for helping us all be better.

[@rhav666]

Man. You made my morning :) Killer session. I made it :) Getting stronger every day. Thank you :)

[@dsm577]

so much love and gratitude for you guys! you have inspired me and my wife!

[@alisonryckman7711]

I’ve done this one 4 or 5 times now. Super difficult but each time I make a tiny bit of progress which is very encouraging. I’ll keep at it.

[@ElizaSandra]

Haha I was cracking up at myself trying to do this. I will keep returning and working to improve! Surprised myself in some of the moves. I was shaking in the dancing dog! Thanks for the great video and calm presence.

[@marileedebruyn7192]

This was very challenging for me and I had to modify throughout, but I'm looking forward to doing it again and seeing how I progress. Thank you so much for the class

[@desmonheck]

Yessss! I was shaking like a leaf by the end of this one! Awesome workout to start my day!

[@clintongregg2950]

Thank you for bringing us your wisdom and motivation. Grateful to get on the mat and have your guy's leadership push myself to be the best i can be. Namaste

[@erinmumma8630]

This is a powerhouse strength class; thank you! Also thanks for the reminder to stretch out gently and be still to transition to the next part of the day.

[@Drummer1981]

Holy moly! I knew it would be hard but I didn’t think it would be that hard. Looking forward to practicing this and getting it down

[@MakeWarcraft]

Your channel is such a quality of life improvement for me, thank you so much for what you do. Wishing you every success

[@mikeeyy2380]

This is my favorite of all your classes. Thanks!

[@klarina4859]

I cried of exhaustion in the end (did the Next level strenght workout before this) but now I feel so relieved! Thank you, namaste💛

[@tomwaschesczio5710]

Nice Workout to come back after 4 long restdays. You got me hyped to go back to train 6 days a week. Danke Flo.

[@cesarcouderccoachsportif4930]

Hope we’re gonna have some more workouts like this one! Thanks for this burner Flo, take care! 🙏🏻

[@Ali_ReBORN]

Basically for true CORE strength! Loved it! Wasn’t easy 💪🏼

[@ud6083]

Doing this after a couple of months of practice like twice a week (I do Muay Thai on other days). 90% there. Getting stronger and a little me definiteion. Thanks a lot!!

[@monikaj2889]

This is awesome. After practicing with you and your gf for many months, I've been able to go through this 15min workout without any issues. It was challenging, but very satisfying. Thank you so much. I would have never thought, that I would be able to do this.

[@janosszirmai652]

Thank your very much for all the content you provide. Keepibg me alive in hard times

[@jimicoot]

Intense and challenging but so rewarding to make it right through!

[@brianpirotta3569]

Hi Flo I enjoyed this so much incredible strength was required to get through this one.

[@amant.e]

It has been 1 year since I implemented this routine into my weekly workout schedule and it has changed my life.

[@JackRichSings]

Ok definitely not for beginners but I gave it a go and made my own modifications. Your channel is excellent, thank you. As someone living with chronic pain, I’ve never felt better and stronger. 🙏

[@zZMazeZz]

Your practice has changed my life in such an amazing way that in person sessions I have been too never could ! I had no idea how much strength you can gain from using your own body at the gym, and I thank-you for your lessons

[@zZMazeZz]

*own body AS the gym*

[@FooRise]

I got humbled big time. Thanks for your classes, they've been giving me motivation to do yoga and strenght exercises for a couple of months now and i can feel the results! Peace

[@ritchiesales260]

I’m only fourteen but I’ve been working out for almost two years now every day I found yoga a couple of months ago and I love your videos they help me feel more grounded and work my muscles in ways that endurance just can’t thank you so much for everything

[@creek3205]

I really felt this practice willing to try again ✌️

[@notgonnasayanything]

Was looking for something easier on my day off from weightlifting but this was hard as hell. Had to rest twice during the video due to its intensity, if this is yoga I want more! Can’t believe you did the voice over while doing the exercises!!!!!

[@Yourhomegym]

I am so thankful for your videos, thank you for the amazing content. I can go the whole way though comfortably now and I feel amazing ❤

[@chazixon5913]

flow your killing me man! this is so hard! amazing classes though your truly an expert!

[@NinaPerezDanceTodayThriveToday]

Thank you so much! That was simple but unbelievable hard for me and I appreciate it. Thank you for putting your sweat and ideas on the mat for us! Your dedication is inspiring!!

[@JoyfulRelaxation22]

The hardest strength training I’ve ever done. And I loved it. ✅ I’ve never done anything like it or near it. I couldn’t believe I was able to get into the chatarunga hold, but it felt good. Thank you. :)

[@corock890]

Love this practice and love the burn in my shoulders 🔥🔥🔥🔥

[@workouteveryday3214]

Thank u Flow !

[@ciegosanchez5289]

You’re the only person I can follow I love your videos and that you post them for us

[@henry.sanchez]

“Perhaps you found this easy” said the guy who makes this look easy. I barely made it through 😅 Thank you as always Flow 🙏🏻

[@shanekelly8099]

thank you Flo and Brea. so much love!

[@scottdsyoung2650]

This 15 minute yoga strength is not to get into relax mode until shavasana ! Love these short strength one❤

[@ud6083]

Haven’t done this video in perhaps 2-3 years. Been doing Muay Thai in that time. This videos was easier and harder at the same time 😂😂😂😂. Thank you. Needed some quick work and thought of you guys. Thankfully found this specific vid again.

[@raaid85]

U guys r the best yoga teachers on youtube. Would love to see a series thats 15 to 20 mins each day

[@sally-annbowen-davies868]

Just what was needed, have had a busy morning, Will try to do a relax session of yoga 🧘‍♀️ this evening, before bed, if not to tired. 🌻👍🙏👌

[@hichamtraveling4u]

Wow. This was super hard. I had to pause. Wow. It is so good but so hard and really works you up. I love this Chanel. Discovered it two weeks now. This is my Chanel after recovering from covid. Thanks for these videos.

[@TacticaLxSpooN]

Thanks for uploading this! You the best.

[@soubang]

Def sweating after 10 min in plank variations & holds! Thanks :)

[@jjs6568]

Haven't done this one in a while. Man I forgot how good this one is.

[@workouteveryday3214]

Brother, you are very modest, and at the same time very strong. Namaste

[@user-tf1mj7fp8q]

I'm so excited👍. Really good workout💪

[@utshab007]

Great class for strength building.. thanks a lot.

[@lanalusina2538]

Wow Flo you wanted to kill us this time.... but thankfully I just feel extra alive. Thank you! :))

[@lanalusina2538]

I keep coming back to this video. I'm a nurse in Australia and it's currently 0127hrs. I'm 12 hours into a 16 hr shift. Coming here on my break to keep me sane. Thank you guys for all that you do and for putting such gems out into the world. You never know who is getting benefit out of your videos and when! It's truly people of all walks of life, all across the world!

[@skateboy210]

I love it ! Every time when I practice it

[@adelaidegrahame9208]

I wanted to 'get after it' with this class. O.M.G !!! I think it was running away from me 😄. 💛🙏🏽

[@nlevy4163]

That was perfect, thank you so much 🙏🏻🌈🌷

[@siddarthareddy9151]

It's way out of my league but this video showed me where I am at my strength practice surely I will train myself and complete this video without break one day

[@jamesgodbold4169]

This was super tough! But I really enjoyed it. Thanks for this.

[@saravananseetharaman6968]

Am doing ignite series and did day 12 in the morning and have no gym today in the evening was watching some KZbin and this came up am like 15mins is not going to be too much let's do it... Flo You lost me when you said we holding the plank for 30sec the second time or third but it is great , I managed to push through it... Awesome work, Namaste, you guys are rocking ❤️❤️❤️

[@lmap123]

Wow. Just 15 minutes and I found this specially hard. I will be practicing a a lot. Thanks 😎😎😎😎😎😎

[@moonlightsonatina4154]

love this, I do it every other day. thanks!

[@2781dricht]

I love this class for time crunches when you still want 15 minutes of intense work. Also, of all the classes on the channel, I'm not sure any individual moment feels as good as this one when you finally hit Sphinx here

[@MentalidadEmprendedora]

Amazing class as always 🙏

[@Glandulf19]

Been trying this workout for the past week, alternating every other day with other workouts I already practiced, and today I managed to go 2:30 without needing a pause. I'm far from beign able to complete the workout in its entirety, but at least I pause every 4 or 5 exercises instead of every 1 or 2, and it feels amazing. Keep practicing consistently everyone, and you'll see improvements very soon

[@Glandulf19]

A bit more than a month later and I'm able to go through the whole workout with only one 2' pause right after the side planks, and adding a nice warmup before. Thx for this class, I believe I'll soon be able to make it through without any pause, and it feels AMAZING ❤

[@oldgrahammare]

Respect to those who can do this!

[@jamesmyers4691]

Hehe I struggled with the seated straddle stretch most. Guess it’s time to redirect my energy a wee bit. Thanks for a fantastic class!

[@wilsonpereiradr]

Great content, as always. Thanks.👏

[@dnafitnessworld7319]

We love it!!! Good job 🔥💪💪

[@manasboro5722]

I was looking for a short easy video. Did not expect this! such a burn🔥 dead but feeling amazing 😂❤️ Thank you

[@BreatheAndFlow]

Didn’t expect this from this title? 😂 good job!

[@sameoldsteph]

Whoa was this good! Super challenging but awesome. Thank you!

[@hiachiever]

Awesome work out. Thank you. A lower body equivalent would be awesome!