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
▲ Join our exclusive Patreon Community: bit.ly/2M4xEmx
△ Subscribe to our channel: bit.ly/2X6OBDo
▲ 7 day beginner yoga program: bit.ly/3cc40q8
△ 10 day meditation program: bit.ly/3hxNftP
▲ 28 day all levels yoga program: bit.ly/2TKrYmf
△ 7 day high intensity program: bit.ly/3k5s7f0
▲ Upcoming retreats: www.breatheand...
△ Use our presets to get better photos: bit.ly/2H9R7U6
Thanks to our Patreon supporters to keep this channel going 🙏
Join our wolfpack ♥
---
Website: www.breatheandf...
Instagram: / breatheandflow
Exclusive yoga content on Patreon: bit.ly/2M4xEmx
Retreats: www.breatheand...
Newsletter: www.breatheand...
Travel destinations: www.breatheand...
Music for yoga: spoti.fi/3gpV2c6
Support us: bit.ly/2M4xEmx
Donate: www.paypal.me/...
Yoga, Travel & Lifestyle ♥
---
All our equipment to create content, travel and practice: kit.co/breathe...
Online yoga teacher starter kit: kit.co/breathe...
Favorite books: kit.co/breathe...
Hand pan drum: amzn.to/2y6S3E6
Harmonium: ragamalapeti.com/
Healy bioresonance healing: bit.ly/31lqGCi
Music for videos: bit.ly/2VyiGL1
Instagram planner: bit.ly/3arq7d1
Popular tutorials ♥
---
Crow and crane pose: • Is it Crow Pose or Cra...
Handstand tutorial: • The 5 best handstand t...
Vinyasa sequence breakdown: • The Vinyasa Sequence B...
Wrist health: • Simple Wrist Warmups f...
Plank pose: • Plank Pose Tutorial | ...
Chaturanga pose: • Chaturanga Pose Tutori...
Upward facing dog: • Upward Facing Dog Tuto...
Downward facing dog: • Downward Facing Dog Tu...
Songs ♥
---
Upperground Hero - Real Heroes
Love and Gratitude,
Bre & Flo
*****
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

[@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!

[@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!

[@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

[@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, ☮️♥️

[@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!

[@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!

[@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

[@derjens1031]

Du bist der Beste, Flo. Danke!

[@mang3139]

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

[@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

[@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!

[@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 🙏

[@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 😃

[@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.

[@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 😊

[@derjens1031]

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

[@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.

[@TheHeavenn07]

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

[@badromayour9861]

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

[@BucketListTravellers]

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

[@telescope64]

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

[@derjens1031]

I feel so energized! Danke, Flo!

[@johnumair]

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

[@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

[@AW8_]

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

[@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.

[@josecortez1001]

Nice short routine. Thank you.

[@movementwithmaddy]

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

[@Joe-ui3nr]

Flo is a legend. Love this one.

[@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 🙏

[@mayagreen752]

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

[@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

[@susantoner174]

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

[@Santizapiola]

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

[@krububyogaholic7574]

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

[@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

[@midgetonketamine8529]

Your channel is amazing. My physical and mental health have greatly increased ever since I've been practicing with your videos. Thank you for your amazing content

[@BreatheAndFlow]

so happy to hear that! thanks for practicing with us today ❤️🙏

[@gustavoquaiatti]

I've been doing this every morning for a week now, it's helping a lot with day and my balance for skateboarding, thank you guys, you're the best! Soon I'll be in patreon too 🙏.

[@BreatheAndFlow]

thank you so much! we wish we know this when we skateboarded, would have really helped our healthy 🙏

[@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! 😁❤

[@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!!

[@fcv4616]

Loved it. Challenging and fun exercises, thank you

[@alexfigueira]

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

[@BreatheAndFlow]

thanks for practicing with us today ❤️🙏

[@BrookeHoover]

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

[@deepsandhu2299]

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

[@basultoacademy2907]

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

[@rolf3167]

Your videos give me the kick in the morning

[@CevicheDeSirena]

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

[@jimkilroy6995]

Great quick class!

[@BreatheAndFlow]

Glad you liked it!

[@rolf3167]

Your videos Give me the kick in the morning

[@barbbrazes869]

Excellent, fun flow! Thanks!

[@mateusk7256]

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

[@richimedinaleal8360]

this is such a great break for me every day!!!

[@BreatheAndFlow]

amazing! so glad you enjoy the class ❤️

[@triplearchangel4907]

Thank You

[@pablomccabe2244]

Thanks man! Great video for someone is working a lot from home but wants to start out the morning right. Just don't have time for a 60 minute video.

[@BreatheAndFlow]

great to hear it fits your schedule! we also have some videos for those sitting a lot and working from home kzbin.info/www/bejne/eKaZpnyqma2Hg6c 🙏🖤

[@kameliat7704]

Fierce for the morning, very niiiiiice ❤️ Thanks Flo 🙏

[@dylanjodun]

Gratitude man 😁🤍✌️

[@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.

[@tanyasahai]

Thank you, Flo! This was so nice ❤️

[@ConchitaBM]

Thank you so much. I thought it would be an easy start because of the lenght of the video and found out this is a perfect one but not for me yet (I am 64). I like your approach and voice and will continue with easier to do video's

[@BreatheAndFlow]

thank you! check out the EMBARK beginner program instead, that will set up your foundations and then you can go from there. we explain the journey and what to do after that program too 🙏

[@sally-annbowen-davies868]

Will be at My Mat Soon. !! 🌻🙏👌

[@kalannart8371]

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

[@mitchkann7203]

Thaaaank you so much, again!

[@meurdy007]

Thanks for the workout, I love it

[@malcolmmagneto7736]

Loving this channel 👍🏾

[@conorjones8811]

Great video. Thank you!

[@dylanjodun]

Gratitude man😃

Great way to start the day. Doing this one before going running. Will you do a yoga session that focuses on before and after running? I'd love that. Loving doing your yoga sessions. Gives me such good energy. hugs

[@BreatheAndFlow]

any practice is good for any kind of sport/activity/training in addition, keep it up ❤️

[@yuri_tyu]

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

[@steven-wb4ju]

Love your videos!

[@BreatheAndFlow]

Thank you for letting me know!

[@alexandreenee1653]

Awesome as always. Love vinayasa, the breathe and body coordination is awesome for peace of mind thanks à lot

[@BreatheAndFlow]

thanks for doing the video!

[@alexandreenee1653]

@@BreatheAndFlow would you mind doin a vidéo on vinyasa specifically, I mean the "theory" behind it, Or where I could find some documentation ? Thanks a lot, take care

[@geographystar]

This was fantastic, thank you!

[@guitarchris93]

This is my favorite Yoga flow of your channel. I do it every morning. Can you do another 20min morning Yoga Video? Thank you

[@BreatheAndFlow]

there are several on this channel, more is in the works 🙏

[@milanetc4865]

Really good. Thank you

[@BreatheAndFlow]

Thanks for watching!!

[@mukulawasthi4726]

As i continue doing yoga everyday.. it comes naturally ... Thank you

[@BreatheAndFlow]

absolutely. be patient and keep up the meditations 🙏

[@rallypojken]

Mastery... I must learn this routine!

[@gagarinspace]

Thank you so much. So profound.

[@BreatheAndFlow]

Thanks for doing the work!

[@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

[@kamaljitsingh3660]

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

[@ww00_dxb]

Thank you for the class!

[@BreatheAndFlow]

thanks for practicing with us today! 🙏

[@pablo_piqasso]

Hola, like your channel, very calming

[@traceyharrison9400]

Thanks

[@aydensgarage7676]

My body thank you a lot!❤

[@michaelsamuelian267]

Thank you for this, its great way to start the day for me.

[@BreatheAndFlow]

You are so welcome! Great job doing it! 🙏

[@dule1990pro]

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

[@BreatheAndFlow]

My pleasure 😊

[@willlliamo]

Thanks Flo! Great video as usual

[@BreatheAndFlow]

Thanks so much, very much appreciate your comment :)

[@jimkrl6297]

Super workout for me today. Thanks.

[@BreatheAndFlow]

Awesome!!

[@divyanshisingh1670]

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

[@growingrose17]

Really enjoy your vids! Thx

[@BreatheAndFlow]

thank you for your support!

[@Arthur_Marie]

So good. Thanks. Best Yoga vidéos while this period at home

[@BreatheAndFlow]

glad you enjoy them! keep it up past the lockdown 🙏

[@YogaForeverWithEmma]

Very good 🙏

[@lilymaquiling8752]

i love this routine👍💞

[@OzelOsman]

Awesome, this is perfect for healing my damaged back

[@BreatheAndFlow]

try this program too: kzbin.info/aero/PLBfRLLhSBb-B9M_qxNnm3q-x5GTU2_a4f

[@OzelOsman]

@@BreatheAndFlow your yoga is world class and I am inspired by your teaching style. As a 62 year old martial artist, from a traditional Karate and Muay thai background, it is becoming increasingly difficult to train with many former injuries and now lockdowns and stresses of responsibilities. I very much look forward to learning from you

[@OzelOsman]

@@BreatheAndFlow done thank you 🙏

[@dereinzigrechtmaigeherrsch8353]

Very good ☺️

[@earlgrey2130]

Really enjoyed that

[@davidperks1973]

Thanks!

[@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