Number to Words Converter

 

If you're looking for a simple yet effective way to support your recovery, build functional strength, or gently move your body, this 22-minute full body gentle yoga practice is the perfect solution. Created by Flo Niedhammer of Breathe and Flow, this session is ideal for both beginners and athletes on rest days. It incorporates mindful vinyasa yoga flow, functional movement, and calming breathwork—supporting the body and the nervous system holistically.

A Calm, Intentional Start

We begin the practice in Child's Pose (Balasana), a resting posture that invites grounding and introspection. As your forehead meets the mat, you start to tune inwards, syncing breath and body. This is the hallmark of breathe and flow yoga: a meditative yet physically engaging experience that encourages awareness with every inhale and exhale.

Practicing a five to six-second breath rhythm calms the nervous system, opens the body, and lays the foundation for the rest of the session. It’s not just about movement—it's about reconnecting with stillness and presence.

Mobilizing the Spine and Awakening the Body

Moving into Cat-Cow (Marjaryasana-Bitilasana) helps awaken the spine and prepare the body for deeper movement. These poses embody the essence of vinyasa yoga, linking breath and motion fluidly.

This is also a great moment to embrace functional yoga—not just poses for flexibility, but movements that support your everyday strength and recovery. Whether you're an athlete or simply feeling tight from sitting at a desk, this flow gently resets your posture and breath.

Easing into Functional Flow

Transitioning to Downward Facing Dog (Adho Mukha Svanasana) introduces more dynamic movements. From there, we step into Lizard Lunge, encouraging hip mobility and release. This practice embraces functional movement, encouraging you to shift, bounce, or circle in each pose based on what your body needs.

This isn't just a static power yoga session—it's a living, breathing functional flow designed to support your unique body on any given day.

Grounded Strength and Flexibility

As the practice unfolds, we flow through gentle stretches targeting the hips, spine, and shoulders. Think Three-Legged Dog, Figure Four, and Happy Baby Pose—all gentle yet deeply effective in unlocking tension. These sequences are designed not only to lengthen muscles but also to strengthen stabilizers and support recovery.

For those familiar with Breathe and Flow, you’ll notice the signature cues from Flo Niedhammer that emphasize alignment, breath control, and body awareness. Whether you follow bre and flo on YouTube or via flo.yoga, this practice reflects their core philosophy: thoughtful, accessible, total body yoga.

Ending in Stillness

The session concludes with Supta Baddha Konasana (Reclined Bound Angle Pose) and a gentle guided meditation. This is your time to fully integrate the benefits of your morning yoga or recovery session. As your body surrenders to the mat, your breath remains your guide—a steady, nourishing flow that calms your mind and balances your nervous system.

Why You’ll Love This Yoga Flow

• Perfect for Rest Days: A gentle yet effective reset for your body.

• Athlete-Approved: Supports flexibility, recovery, and injury prevention.

• Beginner-Friendly: Simple cues and modifications throughout.

• Breath-Centered: Enhances lung capacity and mental clarity.

• Functional and Flowing: Designed for real-world strength and mobility.

This is not just another yoga session—this is a complete vinyasa yoga flow experience rooted in mindfulness and function. Whether you’re starting your day or winding down, this practice will leave you feeling open, grounded, and revitalized.