20 Minute Intermediate Yoga Routine: Strength & Stretch

Join Flo for a full body 20 minute intermediate and short morning Breathe and Flow yoga routine. This is a vinyasa flow practice not only good for the morning but any time of the day. Strengthen and lengthen all parts of your body with this yoga routine. This practice is for all levels. Keep in mind to modify and listen to your body as you move through this practice. Enjoy and start your day right!
Filmed at Be The Change Yoga in San Jose, CA
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Popular tutorials ♥
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Love and Gratitude,
Bre & Flo
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Breathe and Flow is a travel, yoga and lifestyle channel. 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 certifications as RYT 500, E-RYT 200, 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, 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 retreats, workshops and at festivals around the world.
DISCLAIMER
All content on our channel is subject to copyright or other intellectual property ownership by Breathe and Flow LLC. The ideas, 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, 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.

[@BreatheAndFlow]

*Good morning beautiful, welcome to class ❤️*

[@henry.sanchez]

“Hold the pose not your breath” thank you for this reminder. I appreciate you Flow. With love and gratitude 🙏🏻 namaste

[@mirasalex]

This is one of the best 20 min morning yoga routines I have found on KZbin! I dont understand why this video doesn't have 10K likes

[@BreatheAndFlow]

thank you for watching it and sharing it to perhaps get there some day ✌️

[@jonathanthompson592]

But it has 100k views, and that means 100k times this video has been viewed, whether it was for 10 seconds or the entire 20 mins. People are aware. This channel has helped me to develop a stronger morning routine. Love it.

[@Rabbitunderground]

YT seems to only promote Adrian's yoga channel.

[@themartinlozano]

Best sub 20 minute vinyasa EVER

[@justynatruchan6724]

also not many people pres the like button even though they like it

[@jo444]

Just stumbled upon your channel. You have a very soothing and grounding energy. I'm new to yoga but will be practising your videos. Thank you!

[@BreatheAndFlow]

Thanks for letting me know and for doing the video. Welcome to yoga, be patient, safe and have fun :) Reach out any time you have questions!

[@jo444]

@@BreatheAndFlow Wonderful, thank you!

[@Helencrisel]

J C hahaha I used to not believe in yoga but my brother got into it because of breath and flow and now we’re addicted 😍😍😍

[@Ju-bj3ko]

@@Helencrisel "believe in"? It's not a religion.

[@user-gn5bu7tx1b]

This was a unique full body stretch in that it requires some focus. I feel sharper in my mind from it. Good practice

[@prjm1997]

This was the first video of yours I did four years ago and I remember how challenging it was! I’m glad it popped up for me again, a great reminder of how far I’ve come in my practice. Thank you Flo!

[@MrMjenks123]

I would LOVE to see a whole series of practices at this length from you guys. I really dont have time for the 50 min classes but i really like your style!

[@PrimalPetersen]

I have been doing this routine twice a week for the last year and a bit. I love it. I train mostly CrossFit/ Functional resistance strength & conditioning and I do this on my 2 “rest” days. Actually helps me recover better than not doing anything. Thanks Flo

[@abhishektodmal1914]

Just did this with my friend who has issues with his joints and has a form of arthritis. He loved it. Thank you for the flow so much ! Lots of love.

[@zelsharkawy92]

You are an inspiration brother! Keep the amazing tutorials coming!

[@moonshine.melody]

I injured myself lifting weights a few weeks ago and now I'm trying to go a more holistic way about strength training and I just wanted to tell you that your body of work helps so much in that regard. Thank you for creating these!

[@mang3139]

Good Morning Flo, thanks for the quick a.m. session. Namaste my brother.

[@dmstaffenson]

That was incredible and I don't comment on things.... where has this been all of my life? As I age, I get this benefits of smooth flexible movement instead of just going harder and harder which is what I did when I was younger...wish I had done this in my 20s, thanks! Lets get something for a surfing warm-up and post surf sesh of neck and shoulders!

[@BreatheAndFlow]

Thanks for practicing with us! All the sessions work for pre and post surfing 🙏

[@niapranidia7123]

This is my current go-to yoga routine.. Very efficient, very great practice, great job you guys! :D Thank you for sharing this with us. Namaste.

[@Alexandre-Giacomo]

As usual, great practice! Perfect for busy days, I will try to do it almost everyday during this stressful week.

[@BreatheAndFlow]

Awesome! Makes me so happy to read. Keep it up!

[@kiterJ]

Love the video! Could you do a few more like this? And/or a few restorative or warmup session for people about to go either surfing or kitesurfing. I suspect similar to jujitsu type exercise. Thanks so much

[@MindMermaid]

Such a balanced morning routine! Feeling activated for a calm and secure day! Thank you, wonderful, the pace of your guidance is, may I say, perfect :D

[@movementwithmaddy]

Brilliant, intense, strong and somehow I feel completely back in the moment, thank you

[@yuri_tyu]

Tks for that! Another great routine. Short duration for busy/lazy days but with some heat and twist. This is one of my favorites yoga channels ;)

[@BreatheAndFlow]

Thanks so much for the loving support, so happy to hear!

[@BucketListTravellers]

Great session Flo, thank you! Perfect timing for us and great balance of strength and stretch. Love your work!

[@triplearchangel4907]

Thank You

[@mayagreen752]

All your vids are fab, happy to bump into them. Since then, I practice every day ... cheers!

[@badromayour9861]

Bro I enjoy chilling and doing yoga with you! Keep up the good work. Thanks 🙏🏻

[@raulescobar8828]

I like when you saying beautiful job and I'm on the floor with no energy ☹️ not been able to wake up 😭☹️😍😆😁😄😃😀😂😂😂😂 God bless all 🙏

[@philkilbride4148]

Really nice session, perfect for a busy morning, thank you so much for sharing. Really like how you give options and refer to joint 'safety'; very reassuring. Would it be possible to share further short sessions please? Your videos are very much appreciated, thank you 🙏

[@BreatheAndFlow]

we have a few more short ones coming but majority will be around 30 minutes and we encourage to take at least 30 min out of their day to invest in themselves 🙏

[@leonardoruglio8701]

Thanks for the class :) . How long have you been doing yoga ?? Thank you “

[@BreatheAndFlow]

since 2014

[@TimJensen97]

Awesome! I've searched through alot of yoga content on KZbin and looks like I've found the place to be! I'd like to do 20-30min daily - is this session suitable for repetition over time with no variance or do I need to supplement it with other videos? Thanks!!

[@BreatheAndFlow]

as long as this feels good in your body keep doing it. if you need some change then pick one of our other 200+ videos

[@mrSWEETlfs]

How does one improve flexibility in knees and ankles? Tightness everywhere! I can't sit hero pose without feeling like I'm tearing the cartilage and muscles in my ankles and knees.

[@CevicheDeSirena]

Wow this got me shaking! Need to practice more, loved it ♥️

[@MsKreynold]

I was NOT looking for this but glad I kept with it 😂 everything feels very warm and toasty! They say yoga begins when you're ready to move out of it. Very relaxing voice and the BEST cues I've ever heard both in person classes and via youtube. This guy is the real deal

[@divyanshisingh1670]

Bhaiya I think I am going to try these variants of yoga. I have only been doing the traditional versions of Indian yoga.

[@CABA_94]

Man this 20 minute is, like always, a gem. So much packed in such a short time. Thanks Flo

[@telescope64]

Thank you Flow,for this great practise to start the day.brgds from Paul.C.

[@thibautguilloteau3216]

Merci bcp pour ce superbe cours de yoga, j’essaie de partager votre chaîne à un maximum de Français 🇫🇷 trad : thank you very much for this class i try to share your Channel to maximum of french people 😃

[@JuanCruz-hd4ls]

My ankles hurt in the seated pose and need to support myself with my hands…I also noticed my hips are terrible and struggle with the basic crisscross seating position. Any tips or vids to hip with my hips?

[@treflorez3092]

The seal pose....how do I do it so I’m not crushing my testicles into the ground as I flex my gluteus??

[@b-rninecks1168]

I understand why this video have no 10K likes because of your camera angles

[@dontcaretochooseone]

I just googled basketball player doing yoga. Amazed though

[@kamaljitsingh3660]

Exercises are quite tough for a beginner like me. Any how it is a innovation.

[@kalannart8371]

Thank you! It was a bit challenging, but I feel wonderful! :)

[@cearnach5046]

This dude reminds me of Fabian from GTA V. Great video tho!

[@kosmasploutarchou9011]

Now I know why we warmed up our wrists, challenging , thanks

[@glitzandgratitude1170]

Great challenging workout! I'm looking forward to more workouts with you

[@BreatheAndFlow]

Thanks for doing the classes

[@pratibhanambiar7502]

Behind The Line one of the best videos I have seen on you tube .loved the clarity of movement and instructions .

[@glitzandgratitude1170]

I agree, try his video for true strength.. its killer but great.

[@carolb76]

Thanks again for the great practice! Next time your t-shirt crawls up, just take it off! 😀😀😀

[@BreatheAndFlow]

Thanks for watching, but the shirt will stay on - sorry :)

[@sqstate8342]

Ha-ha, you are attentive.

[@jonathanosborne2885]

Sus

[@mateusk7256]

thank you Flo! I really liked this one- for "no reason" 😂

[@anastasiav6277]

Hello there!! I have been doing yoga for like 1-2 months now and thanks to your channel I found out what I'm doing wrong and that I should warm up my wrists first! Is it ok that I can't bend my arms to a right angle for chaturanga yet?

[@BreatheAndFlow]

absolutely warm up the wrist before in addition if you feel you need it. for chaturanga watch our tutorial and set the knees down until you have the proper strength and form 🙏 keep it up!

[@alexfigueira]

Another wonderful routine. Thank you so much for posting. Will be doing daily!

[@BreatheAndFlow]

thanks for practicing with us today ❤️🙏

[@derjens1031]

I feel so energized! Danke, Flo!

[@Yara12323]

I love yoga but I have weak wrists and the wrist warm up really helps! Can you do yoga for wrists too. Thank you~

[@BreatheAndFlow]

There is a video specifically for wrists already: kzbin.info/www/bejne/jmbZfqSHbduimKs

[@rallypojken]

Mastery... I must learn this routine!

[@pablo_piqasso]

Hola, like your channel, very calming

[@charmaineanilao]

Such an amazing and energizing flow! 🌸 You and Bre have been helping me get through these tough times. I'm super grateful for all your guys' videos and positive energy. Sidenote: where are your shorts from? I might want to get a pair for my friend :)

[@BreatheAndFlow]

For shorts and all men yoga clothing I recommend Vuori.

[@zaneahmed5955]

@@BreatheAndFlow how can you do all these one of your videos you said u had really bad back problems and sciatica for long time

[@rolf3167]

Your videos Give me the kick in the morning

[@sagatyden]

I recently started this particular session(have been doing a different one by flow before) and this one is amazing. It can very effectively replace gym workout and give you same muscle tension and strength. Breath and flow both are great. ❤ Have Always liked the concept of your names 😊

[@heatherlawrey3138]

When you are in a 3 legged downward dog pose, should the weight be evenly balanced on both arms and shoulders?

[@jupiter-84]

Yes!

[@josecortez1001]

Nice short routine. Thank you.

[@edsondm]

MORNING...such a great class...clean...calm and very good explanation. loved. thanks so much for sharing.

[@BreatheAndFlow]

Thanks so much for doing the practice and putting in the work. I am very proud of you!

[@edsondm]

@@BreatheAndFlow Thank you!!

[@HealthierHeroesLARP]

I'm so glad I found this video, it was exactly what I needed for my rest day! Wonderful cues, really helpful for my hips, back, and core. I love your calm and mindful tone, too. Thanks so much for posting! 😁❤

[@ramees47]

It's very strong powerful ❤️❤️🤙🏾🤙🏾i love it😘😘😘

[@anne-mariel1029]

Thank you for this energizing morning class. I am off to a 10 minute meditation with Bre and afterwards that I will be ready for my work day. ❤ I love your classes. So proud to be in your Wolfpack.

[@fcv4616]

Loved it. Challenging and fun exercises, thank you

[@krububyogaholic7574]

Thanks so much. A very good power stretch. Will practice this weekly. Namaste.

[@aristac9257]

This is advanced I would say

[@tommikdrum]

It's wild how the videos on this channel have evolved over time, yet every video from the first to the most recent serve a great purpose and function, ☮️♥️

[@sally-annbowen-davies868]

Will be at My Mat Soon. !! 🌻🙏👌

[@Kingkayden525]

Can you do weight loss yoga

[@Mikolaj.Rudnicki]

I v got cramps on second pose man

[@eLearnIT]

Just enuf 4 time squeezed AMs

[@dule1990pro]

This is amazing, thank you very much for sharing it 🙏

[@BreatheAndFlow]

My pleasure 😊

[@anmolaryal8062]

I love you..... Sir thank you inspire me

[@BreatheAndFlow]

Thanks for being inspired and thank you for doing the work!

[@basultoacademy2907]

Thank you for this wonderful flow! I really appreciate a great 20 min. flow for the morning.

[@dylanjodun]

Gratitude man 😁🤍✌️

[@mitchkann7203]

Thaaaank you so much, again!

[@Akshay-vv2cq]

Is it ok to do this everyday?

[@aydensgarage7676]

My body thank you a lot!❤

[@susantoner174]

Thank you, I can feel my body strengthen with your routines. They are challenging but I like it 🙌

[@SaraJMcKay-ww6yi]

im new to yoga. and excited to have found your channel. just trying all the videos. day 8 in a row now.. yay

[@Santizapiola]

Great class! thank you ! Really good balance between relaxation and good yoga

[@johnumair]

One of my absolute favourite go to practice. Please do recommend other practices alike.

[@derjens1031]

Du bist der Beste, Flo. Danke!

[@jasonbranch6616]

Still my favorite

[@milanetc4865]

Really good. Thank you

[@BreatheAndFlow]

Thanks for watching!!

[@AW8_]

Forever grateful for these videos! I feel so good and strong every time I practise with you!

[@gratefulsunli4996]

Can you do a shorter version? Like 10 mins?

[@BreatheAndFlow]

we'll add it to the list 🖤🙏we just publishes one btw: kzbin.info/www/bejne/gnuWqYdvrZyFfc0

[@BrookeHoover]

My favorite quick yoga flow ever!!!!!! Thank you!!!!

[@YogaForeverWithEmma]

Very good 🙏

[@dylanjodun]

Gratitude man😃

[@TheHeavenn07]

Just what the doctor ordered for today. Thank you!!

[@barbbrazes869]

Excellent, fun flow! Thanks!

[@kameliat7704]

Fierce for the morning, very niiiiiice ❤️ Thanks Flo 🙏

[@yuri_tyu]

Great one, loved that even short theres heat on it. Tks u both amazing, i'm a fan

[@gagarinspace]

Thank you so much. So profound.

[@BreatheAndFlow]

Thanks for doing the work!

[@jimkrl6297]

You are the best

[@drx6139]

Is this the Be the Change studio in SJ, CA? I take Saturday (well, before the pande) Vinyasa here!

[@BreatheAndFlow]

yes, we filmed a lot of classes there and taught workshops there regularly before we left the bay area 🙏

[@steven-wb4ju]

Love your videos!

[@BreatheAndFlow]

Thank you for letting me know!

[@derjens1031]

I can do this over and over again and never get tired of it. Thank you so much!

[@Daniellecarroll73]

The 😮‍💨

[@jimkilroy6995]

Great quick class!

[@BreatheAndFlow]

Glad you liked it!

[@EEEMUS]

Thank you~~\!!

[@jayantaswarnakar5990]

Bro do you practice only yoga or gym also? Bec your body's shape and muscles is well defined. Please let me know? A lots of love 💕 from India

[@BreatheAndFlow]

kzbin.info/www/bejne/q2TEpYxna5WDpZY

[@jayantaswarnakar5990]

@@BreatheAndFlow nice. Keep it up guys❤️

[@deepsandhu2299]

Very good, short and full of energy. Thank you 🙏