Yoga Stretch and Strength (20 Minutes)

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Hi Everyone!

Today’s workout is a yoga flow. The video is below. 

This flow is designed to build strength while sculpting long, lean, and flexible muscle. 

My lower back was bother me for a few days from maintaining a seated position in a non-ergonomic, non-cushioned, wooden chair while I was working on my blog. (If you sit at a desk all day check out: Seated Office Yoga). 

Extended Side Angle Pose
Prior to starting this workout I did some gentle yoga stretching for my back to make sure I hadn’t tweaked anything. Learning to tell the difference between injury, soreness and tightness is an important part of living a healthy lifestyle. Scientific studies have shown that people who practice yoga regularly are more likely to increase awareness of their physical health and even hunger signals! 
If you’re interested in learning more about some of the benefits of yoga you might like this article from the International Journal of Yoga: Exploring the Therapeutic Effects of Yoga and It’s Ability to Increase Quality of Life

I also included a few pictures below with the benefits/focus of some of the poses I used in this video. 

I felt 100% better after my stretching, and fantastic after doing this yoga flow! I felt so good that I finished my workout with a 40 minute run outside. 

Enjoy today’s workout! 
Melissa

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Extended Side Angle Pose (variation)

Extended Side Angle Pose

Benefits: Can help relieve low back pain, sciatica, osteoporosis, menstrual discomfort and constipation. 


This pose works the ankles, legs, knees, groin, chest, shoulders, spine and abdomen. 

Warrior III/Stick Pose (variation)

Warrior III/Stick Pose: 


Benefits: Strengthens the ankles, legs, shoulders and back. Tones the abdomen. Improves balance and posture. 

This pose works the thighs, hamstrings, calves, ankles, hips, shoulders, core and spine.  

Bridge Pose/Half Wheel Pose (variation)

Bridge Pose/Half Wheel Pose:


Benefits: Extends the thoracic spine, lengthens the hip flexors. Strengthens the legs, opens the shoulders and chest. Tones the upper-back muscles. This pose can help improve pelvic position and muscle imbalances caused from long periods of sitting. 

This pose can be used to reduce anxiety and build toward a full back bend. Are the front of your body lengthens and becomes more flexible you will be able to lift the chest more in this pose. This is a great pose for building strength and flexibility in the back. As flexibility grows you will be able to reach your hands closer to your heels. 

2 thoughts on “Yoga Stretch and Strength (20 Minutes)

  1. Love how you wrote out the benefits of some of the poses. So kind of you to take the time to do that. Really shows that you are passionate about health, fitness, and helping others. Thank you!

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