Yoga for Beginners: Healthy Spine | Day 4 EMBARK with Breathe and Flow

Welcome to day 4 of the EMBARK complete yoga for beginners program. We're so happy you're practicing with us today at Breathe and Flow yoga. This is a 30 minute yoga class focusing on backbends. Check below for all our other offerings and details ✌️
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Popular tutorials ♥
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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...
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Fumes - [ocean jams]
Summer Memories - Gavin Luke
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.
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[@BreatheAndFlow]

*Wow, you're amazing! Welcome to day 4, you're on a roll - keep it up!*

[@owend8956]

Thanks. I've been loving this.

[@pier1997]

I’ve been at the peak of the military service for years. At the end, I had to leave my job with my back and neck half broken after a bad parachute incident. In those years I channeled lots of anger, lots of pain, both physical and mental. I used to often lose my cool, scream at myself and others. I discovered your channel to stretch and feel better now that I left the army. Not only this journey is making my body feel better, but the deep meditation I started every day and that you incorporate during your classes as a whole yoga lifestyle are making me feel better and rewiring my brain. I want to thank you to help me through my journey of feeling better, starting a new life, and live my life with kindness towards me and others.

[@steveurso6435]

I'm 55yrs old vegan and almost 300lbs.This is my 4th round of your beginner program. I can do most of the asanas ok, not boat pose, and I'm making steady improvements. I do shavasana perfectly it's my fav! lol Thanks for all your work. I appreciate that you went to India to learn yoga authentically. You guys are so chill. Congrats on the baby!

[@tintintin070]

how are you doing now?

[@goldmusicman]

2019: Let’s meet in the pub 🍻 2020: Let’s meet in downward-facing dog 💪 Bre and Flo you guys are AMAZING and have ignited my love of yoga 🔥

[@dru4670]

Best thing about 2020. I started yoga.

[@deia24goy51]

It was beautiful when you said “ yoga poses are just a small thing about yoga”. :-)

[@BreatheAndFlow]

absolutely ✌️

[@shizyninjarocks]

Coming back from a shoulder injury. It’s nice to revisit these videos.

[@Karma7711]

For the box breathing, I found that tapping from your index finger to your fifth finger to count the breath really helps!

[@BreatheAndFlow]

Great thanks for sharing!

[@stitchreid]

Thank you for this tip

[@MagicIse]

Thank you once again. I really love the music when we start to focus on the breath.

[@BreatheAndFlow]

glad you enjoy the classes!

[@steveharrington82]

My aim is to remain focused and present. To witness my thoughts rather than become them. Thank you for helping me in my journey.

[@kelsblu]

Wow!!!! Feeling strong today 💪. Thank you for another amazing class!

[@Chloe78999]

Day 4 and I’m absolutely hooked. Thanks so much for the classes. I find them really helpful as a beginner:)

[@mikkirosenberg311]

Love you guys. Wonderful combo of moves, breathwork, and meditation. Only channel I've come across like this. Thank you!

[@mrdrumfreak456]

Namaste. You are love!

[@MiloScheppie]

Im just finishing this course now. It was really healing for me. So happy to again start caring for my body with soul. Keep up the quality yoga videos. Thanks ❤

[@seangoley4672]

This series is the first time that I have ever tried yoga!!!! So far I really enjoy it. Please keep this series of videos going! I can’t wait to learn more! Many thanks🙏

[@BreatheAndFlow]

this program will stay up as long as youtube exists so it won't go anywhere 🙏✌️

[@rectormusic]

Just want to say thank you! I've been on & off with my Yoga practice for quite some time, but I really enjoy the specificity and clarity I get from your videos. It so well thought out and each video has a direction which greatly helps me.

[@spiritelle6603]

Thank you so much, I love all you offer us guys! Sending you Love 🤩

[@maja7868]

Thanks to yours videos I can escape just a little from the whole situations of corona**** and protest in Poland... I am scared and confused, but practising with you guys keeps me in quite good mental health. Namaste

[@chasemccall7281]

EMBARK Day 4: Complete! Todays intention: To relax. "Strength, Stability, and Awareness" Thank you, Teachers. Namaste.

[@BreatheAndFlow]

Great job!!

[@carlymarie1026]

I loved the reminder about my intention. Thank you again for your light.

[@CuriosKid78]

Cant believe im on day 4. Doing yoga for the first time!

[@davidbrisbane5308]

Thank you again for this wonderful session. I found myself taking less breaks than Day 3 which was good. I really appreciate the wrist-strengthening exercises as that’s something I want to work on. Looking forward to Day 5!

[@alisonpond1863]

I have a Covid back pain for a year. After the first day, I find the strength in my back and I feel more less pain in my back after 3rd day. I am so glad that my son introduce me to this video. Thank you so much.

[@lukepowell4953]

The box breathing felt unusual at first but after realising I wasn't going to drown I settled into it, lovely job on this video. 🙏

[@BreatheAndFlow]

awesome job!

[@acattledogadventure]

I wholeheartedly believe that you cannot know yourself until your still as this has helped me tremendously!! I’m sure the 2 of you know this however yoga/breath work is the #1 tool to heal trauma especially childhood trauma! Adverse childhood experiences was the 10 year study done! Thank you!

[@BreatheAndFlow]

yes this is why we dedicated our entire life to the practice of yoga 🖤🙏 thank you for practicing with us today!

[@greggyttt9188]

Thanks for your videos. I caught a cold and feel better after having done this session. Much love and gratitude

[@AjayTiwari-yn4sn]

Namaste !🙏 And Thank you for this awesome class much love ❤️ and peace.

[@annashea8562]

Thank you so much for your videos. My friend and I have been pulling one up weekly and doing them together remotely. We greatly appreciate your twos comments during them as well as the breathing practicing especially during this time where the days are not at all what everyone is used to and stress can be high. Thank you again for your expertise and time!

[@sharmamohan8540]

Your classes are in complete goodness unlike many other in passion 👍🏻👍🏻

[@bicibella996]

A few months ago i couldn't manage to do exercise even once a week. Now i love these classes so much I'm doing yoga most mornings and am slowly wanting to do longer and longer classes. Thanks again to you each 💖

[@Shinoobie]

Hi Guys I just completed day 4 of the Embark programme, I'm liking the program so far but I couldn't help but noticing the pace of this particular one was a little faster than the others. Regardless I'm looking forward to tomorrow's lesson and learning more about breathing and moving through Yoga thank you for your time and dedication 😊

[@JamesGuilmartin]

doing this every morning for the past 2 weeks. Im hooked I think. :) Many thanks.

[@joelfrancisco1334]

Thank you for being awesome!

[@hgjhgjhjgh]

I don't even notice the time passing when I do yoga. What great channel

[@Shannon-ok1du]

Thank you both for sharing your practice, I’m deeply grateful for everything you’ve taught me in this short amount of time and I’m looking forward to many more classes ❤️

[@DannyCrafts]

During this practice I had a question about yoga and patience, and if what you learn on the mat can extend into your daily life.... and then you answered it by the end of the video. So amazing!!

[@BreatheAndFlow]

great job doing the program 🙏

[@justinehall7857]

A great session guys, thank you both. Getting a great deal from this course during a challenging time in my life. Look forward to joining you on the mat tomorrow. Namaste, Justine ❤️

[@vencamino-theartistvlog]

thank you again. Today i didn't feel like exercising because i was very down. I feel much better and helped me to release internal pain. Thank you with all my heart.

[@yoyo-sd4lc]

Muchas gracias. Les mando mucha energía positiva a todos.❤

[@shizyninjarocks]

An upper back injury has kept me from this practice. I’m barely returning after 50 days of constant pain. This video has brought me so much relief.

[@danisteffi]

Liked it very much. Thanks.

[@BreatheAndFlow]

Thanks for doing it!

[@The8BitPianist]

This is my second time on day 4, going to start with IGNITE on Monday!

[@joydeepmarak5043]

Guys this program is soo amazing!!! Your channel is sooo amazing!!! Thank you for organizing your videos into these wonderful playlist/programs!!! Makes practicing so much better.

[@smollie_bebe9786]

This is probably my tenth attempt to get into a loving lifestyle with yoga. Thank you guys for making these, it really helps. This is the furthest I've probably gotten in a week. It probably sounds strange, but it's kind of difficult to maintain going to different videos and all that. With the lock down everywhere, motivation is really lacking. But I always seem to find my way back to this channel.

[@BreatheAndFlow]

we're so proud of you! keep it up ❤️

[@flip998]

Been doing your videos every morning or every day. I feel great after consistently doing them for the last two weeks. The breathing is great way to start the day.

[@user-of5mj5nl6r]

Thanks for this class! :) I have never tried Box breathing before, I think it was quit challening, so I want to practise even more 😊 Greetings from Germany🍃

[@argent2.011]

On my second round of embark, and loving it. Merci beaucoup Bre and Flo, you guys are great!

[@totaltmega]

THANK YOU, this is amazing

[@Knock_Tern]

Thank you for today's lesson. Three times I was interrupted, paused the video, came back, backed up a few seconds and got right back into it because I was focusing on my breath. I am grateful for these distractions because they showed me that I am learning. Although I hope to avoid interruptions in the future. Thank you for alternating in teaching. Your styles are similar but different and makes the lessons more enjoyable. May your day be filled with light, laughter and love. Namaste Yogi.

[@BreatheAndFlow]

thank you very much. it seems you have the right attitude about the practice and will enjoy the classes. thanks for practicing with us!

[@prasadshinde2180]

Day 4 done. God bless you!

[@BreatheAndFlow]

thanks for doing the class ✌️

[@avalanche2rk]

Thank you for this challenge I love the switch of teacher and I love that you both have little nuances, breath work at the end has been a great addition for my morning. I

[@joelcruz3027]

You guys are amazing. Thank you. 🙏🏼 keep up the awesome work.

[@OzelOsman]

I have been involved in different practices in yoga for the past 4 years on and off, between my own martial arts practice and coaching adults and children. To date this is the absolute best holistic approach to yoga and meditation, at this particularly stressful and uncertain times. Thank you

[@Camilo98031]

This is awesome, had some trouble with the breathwork, still a nice day on yoga

[@chikara2392]

first timed doing your calendar and I must say, I always avoided these beginner videos going for the more intermediate, but really building the basics again both for movement and especially for mindfulness practice was needed and refreshing. Thanks as always for having introduced yoga in my life since 3 years on...

[@jeffreysparks2009]

Thank you both again.

[@trianglebook3616]

Thank you! I am done with day 4! XD Now I find my self in regular times of the day and I am more conscious for my breathing like I remember to breathe nice and slowly, I’m happy thanks

[@BreatheAndFlow]

that is wonderful to hear. this is how the practice extends off the mat 🖤🙏

[@mattreid859]

Thanks again! 🙏

[@aruns2657]

Namaste 🙏😍

[@javan5938]

This is my third week doing the beginner program, and I might be doing it for the fourth time next week. I wanna take my time, feel comfortable. I don´t know yet if I should continue with yoga for men or the Ignite program. Thanks for sharing this. I really appreciate it. Your body is perfection, Flo. You inspire me big time.

[@BreatheAndFlow]

just continue with this, no rush, be patient, you're doing fantastic!

[@benjaminvonbrescius1558]

What a wonderful class, thank you for this gift.

[@waterandwine-hz4py]

Thank you for sharing these. They mean so much, especially these days.

[@dannigul71]

Love your channnel . I’m new to yoga. Love the box breathing, I use it daily ! And I’m so grateful I found you 2 . Really helpful in my journey to heal . Thank you! Namaste 🧘🏻‍♀️

[@nimersultani8245]

Best yoga program, well organized 👌👌 Thanks from palestaine

[@robertbain3093]

Enjoying this 7 day plan. Have been doing yoga for a few years, but good to go back to basics and finesse each move.

[@BreatheAndFlow]

Wonderful!

[@anniedickson7188]

Hi there! Just recently found your channel(FEB 2021) after doing a month of yoga for January. I just wanted to say how much I love that you combine breath work, meditation and poses into one practice..it just feels so complete to me. Thank you! I think I'll do EMBARK a couple of times and then try IGNITE! :))xx

[@lahuelladelamula7741]

Lovely, thank you both very much.

[@maja7868]

Day 4 - completed! :D I'm proud of myself. Namaste!

[@BreatheAndFlow]

We're proud of you!

[@whispersofbeing]

Thank you so much for this 🙏 its really easy to follow and so uplifting to have your energy in my space. Just what I need at this time. 🌿

[@mang3139]

Love and gratitude for day 4 my friends

[@carolinerivers9782]

loving this program, even though im not a complete beginner. its good to go back! xx

[@MrJames5710]

Thanks for day 4. Still enjoying every bits of it.

[@BreatheAndFlow]

Great job!

[@Sir_Racha]

Thanks @Breathe and Flow. I love how you two trade off the days! Have you combined the moves in this Embark days 1-7 into a single class. I would like that very much. :)

[@DaniFalconeatrizecantora]

Love you guys, my new friends 🌷

[@johnkaranic7145]

Congratulations guys! Keep up the good work! As only a beginner of your yoga performance I should suggest to not instruct a lot at the session of meditation in order to focus more on our thoughts and on our breath, just an opinion. Thanks!

[@anthonybahl2995]

Thank you for your words of wisdom!

[@demiutube]

Just found you guys and you are the fricken best!!! So much alignment 😍. I’ve been doing yoga for about 4 years now but I’ve already learned so much more about how to move with strength with you. So appreciative I’ve attracted you into my experience. Thank you. Namaste 🙏🏻

[@ficobil5650]

Hi Guys, Day 4 completed, and what a wonderful feeling! In addition, since I started with you this program I sleep easily and my sleep is deeper! I feel rested and energized for the rest of the day. THANK YOU!

[@BreatheAndFlow]

great you notice that in your body. exercise is proven to improve sleep 🙏

[@felipeandaurq]

Amazing classes guys, just like both of you, keep doing... I've been so motivated with all your clases especially de yoga for men and the ignite... thanks for share all your knowledge.... God bless you!!!

[@BreatheAndFlow]

Thank you so much! Our pleasure!

[@jankriz9199]

this is like 50th time im here, i have to progress with yoga very slowly due to sore back, so im mostly doing beginner classes and embark is just so nostalgic at this point i cannot not return here, hahah

[@Pioware]

This is excellent. I'm recovering from minor injury (pulled lower back muscle), and this gentle rythm is a great help.

[@BreatheAndFlow]

awesome, hope it heals fast!

[@suminba642]

Thank you very much for the great program, I am so glad that I found you guys. I enjoyed the whole program, especially the breathing practice at the end. I have heard about the great benefit of breathing with belly, but never got a true feeling about it until I was practicing with you. It just came so naturally after three or four tried with you, I can feel my belly moves so naturally without extra efforts, thank you so much, really appreciate you put great program together and share with us. Namaste !

[@BreatheAndFlow]

we're so glad that you're here with us too ❤️ we're so proud of you!

[@kenliepin7570]

You guys do such a great job on guiding us through yoga and mediation. I use your workouts with my physical education classes---and they are seeing/feeling the benefits as well. The only thing I am having trouble with is the last part of the sessions where we hold our sitting position during the breathing exercise for a prolonged amount of time. I have an injury in my mid-spine and it tends to get uncomfortable. Is there something I can do during this time to alleviate pain from my mid-spine? Otherwise, thank you for the awesome guidance and workouts. I really feel more at peace and at a state of relaxation during and after your workouts.

[@BreatheAndFlow]

very hard to say over a comment like this. we suggest you see a chiropractor and a structural integration specialist 🙏

[@justinmorris3516]

Thanks for putting your time into this. I don't know who is Bre and who is Flo yet, but dudes voice is just so relaxing and reassuring. The little notes of comfort you add, such as "it doesn't really matter" or "it's up to you" are very soothing. Can't wait to come back tomorrow night! (I ordered a Yoga belt just for this, (you said you would need it in the intro) we have only used it once, so I am excited to see how it can be incorporated into daily practice.

[@BreatheAndFlow]

welcome to our channel, the 'dude' is flo, the girl is bre lol watch some of our other videos that are vlogs or the intro video on the channel main page where we explain it. we're excited for you to do this program with us. welcome to yoga 🙏

[@strykeforemarketing]

Thank you for this beginner yoga series. Very exciting to finally get started with a routine!

[@BreatheAndFlow]

You're so welcome! Welcome to the channel ✌️

[@DBD61]

I love the breathing exercises you guys are doing in these videos!

[@BreatheAndFlow]

that is what yoga is, welcome to our channel 🙏

[@yanamoore3028]

I must say, this was lovely. I like the attention to meditation, this very much suits me and for me is what yoga is about. I like the encouragement given and I think it was well-pitched for beginners. I found straightening my legs in some of the poses a little painful but I know to bend and soften in these situations, I hope others, too know this. Great job, I feel great after that.

[@BreatheAndFlow]

absolutely agreed! great job listening to your body and modifying when needed ✌️

[@felipelira3396]

Day 4 was just beautiful! Thank you guys again!

[@martelindbergsli9779]

Namaste! What a beautiful class

[@ElenaElena-tp5es]

Thank you very very much!

[@surajverma3355]

hey beautiful couple , i m doing ur 28 days yoga course and really loved it looking for continuity . its so relaxing and helpful. thank & love from india..

[@BreatheAndFlow]

Wonderful! Glad you enjoy it!

[@sudiptabanerjee967]

These exercise are very helpful

[@diyanrusev5054]

U R amazing!!! Namaste

[@Normirga]

Best Yoga. Happy to See you tomorrow.

[@BreatheAndFlow]

Wonderful! See you tomorrow! ✌️

[@Alexandra-Lina]

thank you again. really happy that I found you guys...

[@BreatheAndFlow]

thanks for being here 🙏

[@sherylbogie5505]

So glad to have found you guys! I ordered some magnesium oil! Thank you so much❤️

[@BreatheAndFlow]

Great job!! Thanks for doing the classes also

[@sabaha2010]

Beautiful meditation today, guys. Thank you :) Be blessed.

[@BreatheAndFlow]

thanks for practicing with us today ❤️🙏

[@NAZZBASHA]

Thank you so much 🙏🏽

[@BucketListTravellers]

Thanks for the session, feeling nice and relaxed!🙏🙏

[@javiermontes891]

Namaste.