45 Min. Foundational Class of YFFR Protocol Favorite Favorite Add to

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This class will work through tactical breath work, physical drills for strength, mobility, and proper spinal alignment, followed by a neurological reset to bring your body and mind back to regulation.

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45 Min. Yoga for Mastery and Mindfulness ( 0:47:52)

video 0:47:52

True mastery is knowing we never truly master anything. Notice when your mind wanders during class, then just bring it back, it will continue to wander, yoga is the practice of bringing it back. Tactical breath work technique today is Darth Vader breathing, followed by physical drills and a neurological reset (mindfulness training).

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40 Min. Using Yoga to Process Stress for Growth ( 0:40:30)

video 0:40:30

When our body feels tight or resistant it is not due to the muscles, but due to the connective tissues. This class includes anchor phrases to train the mind to support us instead of working against us. Class begins with tactical breath work, including three part breath followed by cleansing breath. Continues on to physical drills and concludes with a longer neurological reset or mindfulness training.

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65 Min. Physical Drill Class: Sun Salutations and Archer Pose ( 1:08:45)

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This 65 minute class was recorded during an Always Be Ready partnership class with 5.11 in Highlands Ranch Colorado. The class begins with tactical breath work including three part breath and alternate nostril breathing. The physical drill portion works through sun salutations and archer pose for work on balance. The class concludes with a neurological reset (mindfulness training.)

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10 Sounds Neuro Reset (Mindfulness Training) ( 0:12:16)

video 0:12:16

This class begins with a focus on tactical breath work, is followed by minimal physical drills as our goal is to regulate the mind with this class. 10 Sounds is a regular favorite among our first responder students as it invites your surroundings into your mindfulness training, in fact the more noisy the better.

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35 Min. Yoga For the Retired Responder ( 0:36:14)

video 0:36:14

This class is perfect for someone retired from the job, on injury, or looking forward to something lower key on the physical drills. A chair is preferred to use for this class. Class includes tactical breath work, followed by seated physical drills, then 3 physical drills standing while using the chair for balance assistance and finish with a neurological reset (mindfulness training).

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20 Minute Daily Practice ( 0:22:05)

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This is your introduction to Yoga For First Responders protocol. In this 20 minute class you will work through tactical breath work, followed by physical drills that build some quick intensity so that you can process stress and build resilience on your own. The physical drills include, sun breaths, sun salutations, plank drills and super mans. All concludes with a neurological reset to regulate your nervous system after activation. Try this class and continue on to the CyberAcademy for more!

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27 Min. Physical Drill Class ( 0:26:46)

video 0:26:46

This class will focus on small stabilizing muscles around joints. This class combines physical drills with neurological fitness and cognitive reframing. You will work on the following tactical breath techniques: Alternate Nostril Breathing, Ladder Breath Variations, and Warrior Breath.

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45 Min. Yoga for Physical and Mental Balance ( 0:45:12)

video 0:45:12

Yoga helps with physical and mental balance, balancing the sympathetic and parasympathetic nervous system responses. A chair is used in this class, but is not necessary for success. Tactical breath work presented is alternate nostril breathing, followed by physical drills including balance drills and is concluded with a neurological reset.

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15 Min. AMRAP ( 0:11:57)

video 0:11:57

If you thought whiteboards and AMRAPS couldn't be translated to yoga, think again. When teaching our instructors we often tell them to practice on their own and draw up their classon the whiteboard or mirror just as they do any of their other workouts. Here, we borrow the AMRAP, this is a quick 3-5 minute series that when practiced with the foundational 3 part breath is still absolutely yoga. However, the goal is watch this video, learn the series and then set a timer and work through it on your own and see how many cycles you can get while still practicing mindfully and with breath!

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20 Min Balance Drills Instructor: Samantha ( 0:18:43)

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This 20 minute class focuses on balance, this brings awareness to both sides of your body while stabilizing the small muscles around joints. By using both sides of your brain you are enhancing your focus and discipline. Remember if you fall out of a position, that's ok, take a deep 3 part breath and get back to work!

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