25 Minute Intermediate Yoga for Strength

This is a strong 25 minute Breathe and Flow vinyasa yoga practice for all levels that will leave you energized and ready to tackle the day. Yoga for strength! In this yoga class we work on upper body strength and stability through variations of plank and one legged plank variations using your own bodyweight. Through these movements and holds we create challenges for the body that forces us to breathe deeper and maintain the peace and stillness within. All you need is your mat and your ujjayi breath as your guide on the mat. Feel free to take breaks when you need to or set the knees down to rest and join the class. again whenever you're ready. This is a feel good practice and made for you. Set your intention and then let's do it!
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***
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.breatheand...
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[@mastopeth2223]

This routine was my bread and butter after I injured my back a few years back. I’ve done it consistently for years at this point and I’ve never felt better. This video genuinely helped me get my body back to a good place and started me on my journey of learning to take better care of my body. Thank you for what you do 👍

[@marijatomas7175]

Same here! It helped me so much with my back recovery and I still enjoy doing it after years of practising.

[@saxophoniker]

It is impossible to make exactly the right thing for everyone. When I was still starting out, it would have been far too difficult, but now after about 2 years of yoga, animal movement etc. it was a short and effective flow, just right for me at that moment. So thank you Flo! You really have the right thing for every level!😊

[@saritahere]

There is something so powerful and magical about this class... thanks FLO!

[@Haber1994]

Thank you so much, for shearing your time, energy and knowledge.

[@BreatheAndFlow]

Thanks so much for this kind donation and for making time to practice with us ❤️

[@geoffreybremner6372]

did this routine 3 days in a row now, really helping me get back into shape

[@opchild]

What do you mean? Feeling stronger? Looking stronger? Both? I’m genuinely asking. All the questions in quick succession look sarcastic but they aren’t

[@clintfosho4999]

@@opchild 😂😂😂

[@opchild]

@@clintfosho4999 Nooooo, don't laugh. I really wanted to know, lol. I've been doing it, on and off since I wrote this. Muscles been aching haha

[@clintfosho4999]

@@opchild just fall in love with the process

[@banglam8624]

Feeling stronger, connected to my own body too! Some movements are still hard for me to perform but the breathing is everything to me

[@michaelh.7751]

I remember how i did this workout when starting with yoga maybe two years ago. I almost died and had to pause or lie down a lot. Now, after quite some time with you and Bre, i do it easily in the morning jist to wake up. Thabks for the greaz and consistent work!

[@glitzandgratitude1170]

Another year of lockdown with Flow. I'm ready.

[@mirasalex]

I never get tired of this class

[@dedepollnow219]

I’m proud to say I was able to do all of the moves. A little wobbly but still able to hold. Yay

[@conormow]

This is a beautifully designed practice. I struggled through it as a relative beginner to yoga, and now about 18 months on I still struggle. As my form and body awareness have improved, the poses and transitions have become more challenging. A masterwork, my thanks to you.

[@ThatsWhatSheSaid6227]

Every single one of your strength practices seems to set a new bar! I have about 5 that I cycle through since finding your channel a few months ago. The day that I can get through em without pausing will truly be one of my proudest days yet 💪🏾💯

[@polluxstl]

Thank you for this video, I enjoyed it a lot. Thank you also for mentioning being proud of ourselves for rolling out the mat. Instead of being ashamed of myself for a missing my practice, reminded me to be proud of myself for what I have accomplished, and I needed that. Namaste.

[@BreatheAndFlow]

I am very proud of you. There are many people that watch this and don't do the practice. I make these videos for the DOES and those who actually give it a try. I am super proud of you and you can be of yourself 🖤

[@TheCladeL]

There was a time I could barely do one push up. Now I can do a class like this, and feel like I could do even a bit more (luckily B&F have vids for every possible level!). I'm proud of myself and grateful to these guys 😊

[@angelwitprblmz]

I keep returning to this class... I feel so focused during the practice and so good after. Thank you!

[@themartinlozano]

This video needs 1m views. Seriously so good

[@jacquesmalan4014]

Amazing routine. Already feel stronger after 2 rounds. Thank you!

[@zoerodriguez5486]

Feels so bad yet so good. I have been out of shape due to a series of unfortunate events happening to me. It is more of my fault though, I shouldn't have used that as an excuse for neglecting my health. I was once so in shape that I used this video as a warm-up! Now I can get through this if I take enough small breaks. I guess I didn't appreciate or recognize my own strength then. No use thinking about the past, it is never too late to make healthy choices.

[@aikyayogaetcoachingavecmar367]

I loved this sequence! Thank you. It was just the amount of strenght training I needed and your calm voices and clear instructions helped me relax.

[@cole8571]

very well designed practice, I just recently started yoga and this episode pushed me to the very limit of what I can do right now but didn't go over that. it is very rare to come across routine that can push you just to the right point before switching to a next form or pose. Thank you.

[@sally-annbowen-davies868]

Do not think I have time for yoga this morning. Will be at my mat this evening. 👍🌻🙏

[@daveweeden]

I've been doing yoga using youtube since lockdown, and I only found your videos a few months ago. The first ones I tried, I found very hard--mostly because my hamstrings are very tight. But I came back, did some of your beginner classes to learn Starfish and Spider Lunge, and I've worked through nine yoga for men episodes too. But I used this class after a run to combine both a quick strength workout and a post run stretch, and I think it worked for both! I've come to really appreciate Flo's teaching style and this video was one of his best (IMO). I like how he describes, say, a side plank, and then the tweaks you can do to make it better. This is a class I'll do again. I thought it was time to leave a comment and say that I really think only a month or so of these classes have made me more flexible and stronger. I do the CARS routine every day. (I stick with the toes part, although I can't do raising the big toe independently, not the four other toes) and that seems to have done something, although I'm not sure what. Finally, looking forward to episode 10 of yoga for men, the long one. Thank you for all you've done.

[@hsdev]

Man, you are amazing. Thank you for sharing your practice.

[@SasukeTheCake]

About three months ago, I decided to give yoga a shot and started my journey with ‘Embark’ and followed with ‘Ignite’ as it made me feel good! I then continued with ‘Yoga for Men’, which I’m currently doing a second time mixed with your other classes - this is one of the flows I always seem to come back to, I never get tired of it! Thank you for changing my life and making yoga part of my everyday life! 🌿🌿🌿

[@MJ-bg3er]

Keep em’ coming! These videos are great I’ve built some solid strength over the year, and get excited when I see new videos. Peace and love to you friend .

[@BreatheAndFlow]

That is awesome to hear. So happy you have been doing those for the past year and built some solid strength. Great job!

[@beckfenske7495]

I’ve been really harsh with myself lately and so this morning I decided to do some yoga outside on my porch which I haven’t done. It was such a lovely experience because a thunderstorm was about to come through so I was just indulging in the wind and the gentle sprinkles and the spotty sunshine just before this beautiful storm rolled through. I just haven’t felt loved like this in a long long time and i never wanted it to end 🥰😁

[@josef9601]

So... i practice throw lesson 1 (yoga for men) till lesson 12 that was antil last week, when i came across this video, from then (sunday-friday) every day i repeated & practice now its friday and im feeling Amazing! you really changing people life... men+women= any gender.... #Breatheandflow

[@FeyDeFi]

thank you for existing

[@frelanciaony2358]

This was my first practice with you, and what an incredible one. Thank you so much, I feel blessed to have connected with your soul today 🙏🏻💛

[@ElasticAndStrong]

I want to go back in time and do this class of you... Much lvor ti you guys

[@falcoaramacao1992]

Hello bro I found your videos while being here in Costa Rica in the lockdown. I really enjoy your spirit and your sharing and i am very grateful for your offerings.Thank you

[@BreatheAndFlow]

thank you so much brother! great job doing the videos ✌️

[@nicholascotardo3795]

Well, what can I say... is the first video of you that i watch (and enjoyed). Inspirational, powerful, respectful and kindness. Is what i felt. thanks

[@recklessrockcrawler]

So much gratitude for you my man. Your videos helped me find the connection between the spiritual path I have been on and the athletic relationship with my body. Having someone who understands grappling and yoga at such great levels really makes it easy to connect with your practice. Thanks for putting your light out into the world so others can orient themselves.

[@BreatheAndFlow]

thank you so much for these kind words. really helps continue sharing this practice and make people feel better and more true to themselves 🙏❤️

[@paulabarkeryoga]

Short and sweet 🤍 Felt every muscle working.

[@MsOkayAwesome]

Love these strong practices! So energizing!

[@africarubies-mirabet4423]

Thank you for this balanced and well structured class. Namaste.

[@luciehsuen8981]

Awesome practice. Really enjoyed the plank as I have built up strength. Variety in the flow which I love. So many awesome ways our bodies can move. The flow has a calming effect on me. Breath is also key as we hold poses. Thanks for you guidance. Much blessings as you continue to guide us. 👍👏 Much thanks. Peace.

[@LuisMolfino]

Great practice Flo! Namaste

[@Reekmarble]

As hard as this is i never get tired of it

[@supercooltime]

Namaste. These videos have been amazing for during this lockdown time

[@BreatheAndFlow]

Glad you like them!

[@tims.9883]

Appreciate it, thanks!

[@MoAms]

Another great practice, thank you so much Flo. You and Bre are amazing instructors! 🙏🏻 namaste ✨

[@ronovon1984]

Awesome video. Both challenging in the plank holds, and the time is brief but effective. Thank you.

[@crazylogic9]

First time doing yoga again in years- very refreshing challenge - as just have been running- I deeply appreciate you

[@brandonmcalpin9228]

This was an extremely difficult practice this morning. Not necessarily due to the poses being challenging, but due to the internal voice challenging me. It wasn’t letting up on me either lol It was questioning everything. “What are you doing? This isn’t even real yoga, this is just working out, you’re wasting your time. Look at you, you’re shaking and fell over once.” But guess what? I finished the video. I did 3 rounds of Tummo prior to my practice and will sit in meditation after posting this comment. That voice in my head isn’t who I am nor is it god. Just because it says something, doesn’t mean it’s gospel, doesn’t make it objectively true. So I nodded to it in acknowledgment and came back to the breath. I had to do that the entire practice because it just wouldn’t shut up 😂

[@Slyyvie]

i loved this! it was the perfect level of hard for me right now

[@bennycucumbers2029]

I just started following you this new year and I have to say thank you. Thank you for helping me find my love of yoga again. Your teaching is amazing! You have reignited a fire that I have been looking for almost a year. Thank you Flo!! Namaste from Iowa.

[@BreatheAndFlow]

Aww, thank you so much for this lovely comment. This makes me really happy to hear, welcome back to yoga. It is the perfect time to get started again :) It is funny you say "reignite" because I just launched a 28 day yoga program on this channel called IGNITE :) The universe is putting out those signs...

[@bryan1096]

Thx for being a good workout spot on the KZbin

[@joseangelcortes6371]

Thanks Flow! Excellent stretches for starting a day!!

[@jsirkerp]

Wow this was challenging for me🙏. Glad I found this channel.

[@sergueikolomeitsev7234]

Thank you, Flo! I like this practice.It reminds me one of your older routines, which is is also one of my favorites. It’s well paced to make it challenging. The duration for the right and left side are in balance. The commentary is to the point. Thank you!

[@BreatheAndFlow]

Thanks so much for doing the classes and for following this channel long enough so you know my older classes too :)

[@toddc2788]

Thank you!!

[@hildevan4025]

Thank you and regards from Germany.

[@c_alma]

This short practices are useful: I taught a class online and I was a bit tired but still willing to practice (with a teacher) for myself . So thank you.

[@BreatheAndFlow]

Glad it was helpful!

[@cryptotalk0x]

Done with gratitude. Thanks

[@jamielin6178]

Namaste. I love this channel

[@kaythorpe1441]

Once again just loved the class, thank you, namaste xx

[@silviacanteravega8201]

Namaste... Thank so much

[@benjones007]

Love being in your practice!

[@benroberson1881]

Great class dude. Perfect start to the day 😊

[@tristanmalo2928]

Man you are a beast!! I will eventually complete a full class!!

[@katarahudarro9875]

Excellent! Thank you, Flow 🙏🙏🙏

[@carolb76]

Thanks for making it look easy... I almost took a pause in the middle but resisted and was able to do the rest. I feel strong and energized! Namaste

[@BreatheAndFlow]

Awesome job!! Way to grow and believe in yourself.

[@AJ-fe2zn]

Thank you my brotha

[@fabianculma1338]

Namaste 🙏❤️

[@Ashenfangwildcraft]

First time trying this class. Omg what an amazing challenge. Thank you

[@michaelbusillo9925]

Awesome class. Thank you for offering these great videos!

[@ericlawson2101]

Very enjoyable class. I love how your classes are never repetitive. Thank you for taking the time and effort to put together all these wonderful programs.

[@barbbrazes869]

Great class

[@guillermoalavezbenitez5555]

Gracias hacer yoga por la mañana es muy confortable, me siento con muy buena actitud

[@peterszarvas94]

Thank you

[@judithkoseleck5905]

Very nice flow... I felt completely guided and carried.. I am used to practice with boho beautiful, but your work is very close to them. I like a lot! Thank you :)

[@brucecomerford]

Thanks Flow. Lovely.

[@yogawithstephie]

Loved the challenge of the slow movements and that there's always time for some meditation at the end. I'm pretty new to the channel but appreciate it a lot already :-) Thanks!

[@jeffreystrening7554]

Super great flow. I love it.

[@paulaspindler]

As usual, thank you for the great practice!

[@YogaForeverWithEmma]

Hi Paula, I run a yoga channel which is about the anatomy and physiology of yoga and there are classes up there as well if your interested check it out :)

[@LUCA8430]

this video is amazing 👏

[@lesliestherchevarriadelacr4169]

Thanks again for the practice, it was great. From Perú

[@BreatheAndFlow]

Happy you enjoyed it! Thanks for watching!

[@malureyes7514]

Thanks for this flow, a longer one will be great as it is really energetic and relaxed

[@jullisalazomogollon1085]

Thank you! It calmed my pain. ❤

[@dorchy12]

Thank you for your creativity and for your time ⌚ 👌🏻⚡

[@jennyvieveen6790]

You are fantastic. Thank you so much for making me do yoga even more. Though it is yoga for men, it gives me exactly the challenge I need. Namaste 🙏

[@louislines3681]

Thanks for your classes - so good

[@anotherlazymillennial]

Another great one as always! Very good guidance on cleaning up/fine tuning poses.

[@tenwalery]

I did it! Thank you.

[@genek21]

Great video. I feel refreshed and ready to tackle the day. Thanks.

[@lilymcgeough7907]

Thank you so much for sharing this. I feel we need these videos more than ever to practise yoga especially during these times where we are spending more time at home. Thank you!

[@BreatheAndFlow]

You're so welcome! Nice how it is all bringing together and reminds us to work on ourselves first. Thanks for doing the work!

[@NatalieBRockinIt]

Excellent flow! Thank you!

[@AlistairCooperMusic]

Thank you for the video!

[@darrenwills4810]

Love it. Challenging yet fulfilling!

[@mirellachojnacka7957]

Love it! One of my fav vidoes! Thank you!

[@djdos83]

thank you Flo :)

[@Hephthehomie]

Thank you Flow! This channel is my go to for yoga, keep up the excellent work. :)

[@thesecondantagoniser4008]

"now take about two breaths here" me: takes about twenty breathes and then collapses to the floor.

[@ngburn]

Bro 💀

[@Ananasbleu]

Hahahaha Cmon you can do it, one lil improvement at a time 👍

[@naoimhinfada6233]

Same. The worst part is I've been training in BJJ for about 4.5 months now and am into the dead center of what the BMI calls "ideal" for my height, build and age. Clearly, I don't have enough muscle mass yet for my weight yet, tho. lol

[@ra1zoo]

Awesome workout. I struggled with holding the side plank quite a bit. Overall was very challenging and fun.

[@chris_and_music]

Thanks for teaching us :)

[@raulrios9509]

Awesome man! Keep em coming!

[@BreatheAndFlow]

Will do, thank you!

[@umamentepelomundo]

Nice!!! Namaste!!!

[@bkw1809]

Thank you 🙏🏽 ☀️ namaste

[@trucyoung5664]

Thanks for a great yoga session👌🏼

[@silkesilke8408]

Flo...!!! I was able to hold Handstand for about 30 seconds :-) Thank you soooo much, this is all Thanks to your classes!!! Thanks so much, it felt great

[@BreatheAndFlow]

That’s incredible, great job!!