The Breakdown
Welcome to the Movement + Breathwork Program! We’re thrilled you're here to embark on this journey with us. At Bprimal, we’re strong advocates for healthy movement and believe that movement is medicine. This program is designed to help you cultivate a deeper connection with your body and breath, unlocking greater strength, flexibility, and inner peace.
Our approach is rooted in mindful movement and intentional breathing, creating a holistic experience that supports your overall well-being. Whether you’re easing into your morning or winding down after a big day, this practice invites you to slow down, soften, and reconnect.
We’re excited to have you as part of the Ghetto Movement community!
Passive Flow – Your Morning Reset
This Passive Flow routine is designed to meet you exactly where you are. No rushing, no pushing for extremes – just you, your breath, and gentle movements. Each step can be done at home or on the go, in around 30 minutes.
Here’s how to get started:
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Watch: Follow along with the guided video.
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Prepare: Grab your mat and find a quiet, comfortable space.
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Breathe: Keep your breath steady and intentional.
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Flow: Move gently, stay present, and notice how your body feels.
Step-by-Step Flow
1. Seated Forward Fold with Breath Connection
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Sit with legs extended forward.
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Fold gently at the hips, letting palms rest on the ground.
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Relax the feet and head.
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Sync movement with breath: inhale to lengthen, exhale to soften forward.
2. Toe & Chin Mobilisation
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From the fold, tuck your chin to your chest as you draw your toes toward your shins.
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On the inhale, lift chin and point toes forward.
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Flow slowly: breath guides the stretch, not force.
3. Seated Figure Four Twist
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Cross right foot over left knee, left foot tucked in by right glute.
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Keep right foot flat, knee vertical.
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Hug right knee in gently, twisting the torso.
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Breathe into your right glute stretch.
Switch sides.
4. Couch Stretch (Quad Opener)
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From kneeling, step one foot forward, back knee on the ground.
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Hold back foot with hand (or place against a wall/couch for support).
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Keep hips tucked and ribs down.
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Breathe deeply into the hip flexor and quad.
Switch sides.
5. Frog Pose
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Knees wide, heels aligned with knees.
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Drop onto elbows (or deeper if comfortable).
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Breathe into the hips, letting them soften with every exhale.
6. Hero’s Pose Progression
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Begin seated on heels, hands supporting lower back.
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Push hips forward, open chest.
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Progress slowly:
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Hands to heels
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Hands flat on the floor
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Elbows down
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Laying back fully (if available).
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Move only to a depth that feels supportive.
7. Reverse Tabletop Stretch
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Sit with legs extended. Place hands behind your hips, fingers facing forward.
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Lift chest towards the ceiling, opening shoulders, arms, and chest.
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Option: wiggle hips forward for more intensity.
8. Child’s Pose with Chest Expansion
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Kneel with arms stretched forward, palms flat.
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Lower chest and chin towards the floor.
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Keep your tailbone lifted as you soften your shoulders down.
9. Supine Spinal Twist
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Lie on your back, hug one knee across your body.
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Extend opposite arm out, palm open.
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Turn your head towards the extended hand.
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Breathe deeply into your spine and ribcage.
Switch sides.
10. Closing Breath – Inverted Triangle
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Sit cross-legged, hands on knees.
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Practice inverted triangle breathing:
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Inhale 3–4 counts
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Hold 3–4 counts
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Exhale 3–4 counts
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Gradually lengthen counts if comfortable.
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Stay soft, grounded, and present.
Why This Flow Works
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Gentle Activation: Perfect for sluggish or sore mornings.
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Breath-Led: Movement is guided by inhale/exhale, keeping you calm and centred.
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Accessible Anywhere: No equipment needed beyond a mat.
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Holistic Impact: Opens hips, lengthens spine, stretches quads, and creates spaciousness in both body and mind.
Tips & Guidance
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As we exhale, we want to soften the body to find a new range.
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Passive Flow can also be done pre-bedtime to help ready the body for snooze time.
Try the Guided Session
You can follow along with the full routine here:
Watch the full guided session on YouTube
Want to push your limits? Explore our End Range Flow for deeper mobility and control.
Short on time? Try our Dynamic Flow for a quick morning energy boost.
Whether you’re brand new to breathwork or deep into your movement journey, this Movement x Breath Passive Flow is about creating space, slowing down, and reconnecting with yourself. Move the way nature intended.
Stay Connected
Congratulations on completing the program! We hope this guide has helped you build a strong mind-body connection and inspired you to explore your breath and movement practice further.
