Fit & Healthy Workout Challenge: Day 12: 30-Minute Yoga Flow

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Hi Everyone!

Welcome to Day 12 of my 4-Week Workout Challenge! Today is a Yoga Flow Day. You can also choose to take an active rest day, but the stretch will feel great after some of the workouts we have done this week.

Tonight I teach a 60-Minute Yoga group class. You can go through this flow once, repeat it, or pair it with another Yoga Workout. I love yoga because it is soothing and energizing at the same time. When I finish a yoga flow I feel amazing.

I do one inversion in this video, Crow Pose, but you don’t have to go upside down if you aren’t comfortable with it yet. Listen to your body and practice safety first. During the stretches never force any movements. Go to where your body allows. Flexibility improves with consistency and practice.

Have fun with today’s workout and let me know how you are doing with the challenge! You can find me on Instagram and Twitter: @BenderFitness and on Facebook:


crow pose

5 thoughts on “Fit & Healthy Workout Challenge: Day 12: 30-Minute Yoga Flow

  1. benderfitness

    I love the Surge so far! It is off for the Treadmill tracking, but I am working on adjusting the settings for my stride length to see if I can fix that. I will be posting a full review. The pink watch is a Polar F24 Heart Rate Monitor. It comes with a chest strap. It’s also very effective, but the Surge has a lot more options as far as types of workouts, all day tracking and comfort.

  2. Thank you for your many wonderful workouts! I used to run (only), but have been doing your workouts the last 9 months and really feel the fitness difference – my heartfelt thanks! Friday night means one of your yoga routines for me, followed by some red wine, pizza, and cuddles with our fat cat – all in moderate quantities, except for the last 🙂

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