Diet Bet Challenge: Day 12: Yoga Stretch and Strength (20 Minutes)

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Hi Everyone!

It’s Day 12 of the Dietbet Challenge! Today’s workout is a yoga flow. If you are feeling very tired from the workouts we have done so far you can choose to use today as an extra rest day and do some gentle stretching or walking on your won. 

The Yoga video is below. 

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

Enjoy today’s workout! 
Melissa

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Extended Side Angle Pose

Click the link to get your own Gymboss Interval Timer!

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. 

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