35-Minute Yoga Flow: Lean Strength and Stretch

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Hi Everyone!

I have a new Yoga Flow to share with you today. With Yoga it’s important to focus on your body and your breathing. I encourage you to focus on being present in the moment, and with the movement.

One of my favorite things about yoga is the mind/body connection. It is an amazing way to center yourself, and practice letting go of life’s stressors. Concentrate on each pose, how your body feels, and what you are doing. We are used to multi-tasking- I multi-task so often that the word multi doesn’t seem extensive enough. During exercise it’s a great time to bring yourself back into what you are doing. We have to practice being alert to the present moment.

Remember, don’t ever push to the point of pain. You should feel a stretch, and maybe even muscle burn, but not pain. Learn to respect your body’s current limitations. With practice you will find that you can expand your stretch, and incorporate new poses into your practice.

I end this flow in Savasana. It is an amazing pose for relaxation. When I teach my group yoga classes I always end with Savasana and a guided relaxation. Let me know in the comments if you would like me to include the guided relaxation at the end of my next yoga flow (or even in a video on it’s own).

If you need suggestions for modifications please let me know in the comments below. Do not be hard on yourself during your practice. Flexibility can vary from day to day. Certain poses may be difficult, and then suddenly you “get it.” Try to focus on being grateful for what your body is capable. Don’t worry about comparisons (even with yourself), and just honor what your body is capable of today.

I hope that you enjoy today’s yoga flow. I have more new workouts headed your way!

New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life 

I will still be posting on my @BenderFitness account, but if you want to see more generalized posts, book reviews, etc, you can follow me on the new account. Most likely it is going to include lots of photos of books, because I am obsessed with reading. It will be posts that aren’t workout specific. I try to keep my BenderFitness account more streamlined.


PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Some of the poses you will find in this workout. There are several more in this flow:


9 thoughts on “35-Minute Yoga Flow: Lean Strength and Stretch

  1. I loved it. Felt so good. This is one of my new favorite yoga videos by you for sure. Also you really kill me with the leg series whenever you incorporate it in your workout! Awesome. Thank you always.

  2. Carolina ward

    What a great work out! I really felt the stretch throughout my whole body. It’s a good pase I can keep along with. It’s so inspiring to see your physique, knowing you recently had a baby. Thank you so much,what a blessing you are to those looking for excersize direction with out all the cost. Bless your heart and family

  3. jen

    This was fantastic! I feel great! Your yoga videos are the best, and I really appreciate your guidance through the moves. Loved the savasana at the end. Thanks again for all your hard work, you make working out (and practicing yoga) so fun for me! Changed my life. 🙂

  4. Erin

    Love this flow! Just completed your 4 week lean muscle building challenge and this was the perfect way to stretch everything back out! Thanks for all you do for us, my body is seeing so many positive changes. Not only that but I look forward to workouts especially after stressful days it lets me get it all out!

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