25 Min Full Body Yoga Flow | Day 16 - 30 Day Yoga Challenge
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- Опубліковано 21 вер 2024
- Welcome to day 16 of the 30 day yoga challenge. Today we have a 25 minute full body yoga flow plus some inversion practice toward the end. This class is for all levels, however some of the transitions may be more challenging so listen out for the options to help you modify postures.
In this class we will do a little of everything - balances, twists, side bends, backbends, hip openers and some forearm stand prep. This class includes postures that target the whole body to give you a well rounded full body flow.
I hope you enjoy this 25 min full body yoga flow.
With love,
Charlie x
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Charlie Follows is a yoga channel. Charlie’s aim is to spread joy through movement with her signature playful style of vinyasa flow. Charlie hopes to inspire others with her love for the practice and build a community of yoga lovers. Charlie is a registered Yoga Teacher with over 500hrs of training in vinyasa yoga and functional anatomy. She combines her knowledge of anatomy with an intelligent approach to sequencing to offer yoga flows that are creative, playful and effective. Charlie taught for years at studios in her home town and now focuses her teaching online. Join Charlie for online programs through her website: www.charliefol...
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Please consult with your physician regarding the suitability of any recommendations made on this channel. Before beginning any form of exercise programme ensure that you are following all safety instructions specific to your own well being. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself and release Charlie Follows from any liability.
This is great to be challenged in the manner you go about it, not too intense or impractical. For me being new to many of these positions I am thrilled to be introduced and motivated so much by these. I respect the method you teach, powerful teachings in a non aggressive manner. Balance is crucial and you are a great example to learn from. Many thanks! Have a Blessed and prosperous week! I hope 🤙🙏🕊❤️🔥🐝
Thank you for such a kind comment, I really appreciate your recognition and am happy to be intruding new challenges to you every day of this challenge 🙏
Totally agree! Some great new poses for me and I loved the gentle entry into each of them!
Headstands don’t work well with my scoliosis, so I really enjoyed giving forearm stand a try and looking forward to building up more strength toward a full one! Loving the 30 day challenge, thanks Charlie!
I want this challenge to go on forever! this is consistency and progression I’ve never had in my practice before. inspiring me to work to structure my practice more. thank you for your incredible teaching!
I completely agree! The consistency and progression is something I’ve never quite seen in another challenge before. And somehow, it always challenges me without being exhausting or overwhelming.
Great way to introduce forearm stand. I have always struggled with this so enjoyed trying it again. Thank you for your creativity and challenges.
Thank you for joining me for class, I’m glad to see you enjoyed working into forearmstand in this way 🙏
That was tough, but got further than I thought I could. Thanks for the challenge!
Thank you for sticking with me through the challenge 🙏
explorin the unknown is intimidating, but pushing my limits further back every day is so powerful.
I may not ever do a headstand, but the process you bring to us is so kind.
Thank you, Charlie🙏🙏🧘♂️. To be honest, I really enjoyed the new postures. The split was great as well. When it comes to the headstand, it does not always work from the first time, but it does from the second attempt. The physiotherapists advise it for those suffering from back pains. The energy of this class session was terrific.
Thank you so much for joining me, I'm glad you enjoyed the energy of this class 🙏
Thank you for your encouragement about not fully getting there yet Charlie 🙈♥️⭐ x
Catching up on the Jan challenge and what a challenge this class was! My upper body is definitely weaker than the lower, so I loved to practice these energising transitions. Thank you Charlie ♥️
Thank you so much for joining me I’m glad this helped you work on your upper body strength.
I wasn't able to do any exercise or yoga for 2 weeks because of a nasty flu. All of a sudden these yoga flows are very challenging for me 😅 But still sooo much fun. I'm already sad that I'm working towards the end of the challenge🥺
I absolutely loooove to practice with you Charlie.
Thank you so, so much for your wonderful creations❤
Excellent job, as always, Charlie! Thank you very much.
Thank you, I really enjoyed this. I find the forearm postures hard so love this because it made me do them, and I know with more practice they will get easier. Also the standing splits which doesn’t look good with my ability but feels great and that’s what it’s all about.
Wow and wow! You never cease to amaze me with your flows and careful guidance. Thank you for another great yoga flow. Day 16 completed and feeling stronger. Namaste from Australia.
😍
💕♥
Thank you miss Charlie I really enjoyed this class it really challenged me and I'm excited because it's more yoga poses for me to learn I love doing yoga thank you so much miss Charlie you rock ✌️
Thank you so much. The challenge is wonderful. That's a great way to build up to headstand. I like your teaching a lot. You build up to the peak poses and if I cannot get them, I feel like maybe someday I will be able to practice that pose.
Thank you Charlie ❤🙏🏻
You are welcome, thank you for joining me 🙏
Thank you Charlie.. I've never done a head stand before.. That was awesome!! ❤
starting my day with this challenge is the best! thank you for this amazing session!
Yippee. With you’re commitment to share a daily practice I was able to surprise myself today -on Mother’s Day @ 60 - to do my first headstand (3x to surprise myself, and share with my husband and my sister) since childhood. I’m so over the top excited and proud of myself. Thank you for proving such a beautiful yoga practice that’s thoughtful, trusting and playful. Now off to enjoy my day a little more.
What a humbling moment. This practice felt quite challenging specially that part where we worked on inversion but I am sure that one day I am going to be able to do that type of poses. Thank you so so so much for this new incredible flow !!!
Thank you, that was challenging but enjoyable.
I'm glad it was still enjoyable, despite the challenging parts. Thanks for joining me for day 16 🙏
Thank you! It was quite challenging, but at the same time, really nice.
Thank you Charlie, after practising with you in forearms stand program, now I feel confident doing inversion poses ❤❤ 😊😊
What a challenge! For me hard core as I only started yoga a few months ago and so far I haven't been "kissed" by any of these advanced poses. But one day🙏 it will surely come💪 I believe! 🥳 Your flows are amazing and everything is explained in such a great way. 👏I'm so glad I came across your channel! Thank you so much Charlie! 🤗
I certainly knew I was working there. Thank you.
Wow, just wow! Didn’t get up but got further than ever have before with your technique. One leg, and started on the other to get lift. Through your style I have developed for flexibility, more peace, more strength and stamina. Looking forward to more challenges.
This was definitely chalening me with the new postures. It's great to be challenged and work towards perfecting new poses. Perfection looks different for everyone, I'm looking forward to the progression. Thank you Charlie this was a super full body yoga 🧘🏼♀️ flow. 😊
Thanks for the continual challenges within this 30 day effort. I inverted and it felt great. I haven't been on my head in...decades?
Thank you so much for joining me 🙏
Amazing! Thank you for this challenge. I was able to hold the beginner headstand progression for longer than when we first did it in this challenge. So I’m improving and it feels so good!
That's really encouraging to know! I'm glad you are notching a difference since the challenge 😊
This one was so much fun! I have recently noticed how much stronger I am becoming from these sequences & I am getting closer than ever to inversions. I also loved (and sort of also hated in a fun way) that funky down dog… so challenging!
I enjoyed. First time of light head stand! It was fun!
Thank you for taking the time to help others find inner peace and flexibility! Namaste 🙏
I had a bit of a cold today so what feels like a 25 min, felt like a 45 min practice. And I do take the handstand all the way with some support so my ears were numb after 😂
BUT WE POWER THROUGH GUYS 🫨
Wow, that was a sweaty one 🥵😁 Made it all the way through the practice though and I feel great after my shower 💪 Thank you so much sweet Charlie 🙏🏽 Have a wonderful evening ❤️
Thank you so much for staying with me till the end of the practice. I really appreciate your dedication to the challenge 😊
Thankyou Charlie, the most challenging so far for me. Taking childs pose a couple of times whilst taking rest for my trapped nerve. I love how you teach, gentle process whilst listening to our bodies. Thankyou ❤
Have a great day 🙏
Charlie, I have found you in November and your videos are by far my favorite for yoga flows, your dedication to making sure we are progressing to a more difficult pose makes it easier to progress to these poses I never thought I could do. I can confidently say after daily consistency since November I can now do a headstand :) i will continue to practice to achieve a forearm headstand.
To everyone it takes time, be patient and kind to yourself and your body :) you will get there with patience and kindness.
I wish you all love.
Jess from Colorado USA
This was a brilliant yoga flow. Thank you so much ♥ I feel amazing after doing it
Thank you so much for joining me 🙏
Namaste! You are doing good. Congratulations! OM Santhi!
The challenge was challenging. I tried and will try to be better for next time. Thank you as always.
Thanks Charlie!!!!❤❤❤
Great practice! Thanks a lot for this video!
Thank you for practicing with me ☺️
Charlie, thank you so much for this practice, for your incredible energy❤️ I’ve already made Day 16💥
Thank you Charlie,awesome class as always,loved it 🤩🙏🌻
Thank you so much for this unexpected💪 class.
Wonderful challenge so far. Thank you.🙏
So much vibration and body shaking today...much release
First time I've done a headstand and gotten both feet in the air since i was a kid, only a little bit but still makin progress!
Thanks a lot for these beautiful exercises 😊
Than you so much Charlie !! I love your yoga challenge it helps me doing exercice everyday ❤
What a challenge. Charlie always stands head & shoulders above the others. Thank you for another excellent practice. I have rotator cuff issues in my right shoulder so I don't know if headstands will ever be in my future. If there are any options or alternatives to this pose that you could share, I would greatly appreciate it. Thank you 🙏😊❤
You are amazing Charlie!!!!❤️
Lovely 😊 challenging 😅 really enjoying this journey with you Charlie. Thank you ❤😊🙏
"Typically the first headstand taught is Sirsasana I. Because it is a closed chain movement, where the hands are brought together and the fingers interlaced, it makes a closed circuit of the forearms, it is the most stable of the two and it strengthens the shoulders for other inversions and arm balances... it requires shoulder flexibility, specifically the ability to raise the arms overhead." Karin Eisen
Thank You 🙏
Hey Charlie, thank you for incorporating so many core asanas of yoga that are challenging for beginners. You have been a patient guide and I love to arrive on the mat knowing I will challenge myseof and I hope you continue to guide through aall these asanas more on your channel. I am deeply thankful for you, Yoga has expanded into so much more for me now, I have been doing daily practice since2020., your lessons offer so much to me. Thank you for doing this. Also how do you manage to gyide when you're in inverted poses, you're awesome! Your hardwork, dedication and creativity is truly commendable!
I have twisted my right foot on new year day, has been recovering and catching with the yoga for 30. Unable to perform as I would like to but really enjoying the class even with 3 limbs, haha. Thank you, great start for 2024
Hey did you know I have a series of classes for people with injuries. That might be worth you checking out so you can still feel challenging while not putting any weight or strain on your foot. Here's the playlist: ua-cam.com/play/PLJvDaXFqvSLNkFNTBKfuaa_28S6v6P3vk.html&si=L2dCBO4CC-9rwmmR
Already day 16! I like your teaching method very much, your way of introducing us to new poses or transitions is unique. Even if some poses are hard for me, I do them as well as I can, and I feel great after class. Thank you, Charlie.
Thanks again Charlie for such a lovely practice. Challenging and expansive. Have a blessed day!🤗
Thank you Charlie 🙏🙏
I love how your flows are both challenging and accessible! It has given me the opportunity to try poses I never thought possible before. Now I know how to work up to them!
Hi Charlie, beautiful and powerful lesson, I found the warm up very strong to prepare poses and I enjoyed headstand and forearms. tks to your programs now I can enter easy, even if I revisit them often to improve day by day. a big hug da Laura 😘
Hey Laura, I am travelling to your country in a couple weeks 😊 Thank you for joining me for day 16, I'm so glad all the work you have done in my programs has helped you enter both poses with ease.
@@CharlieFollows I'm happy you're coming to Italy, where exactly?
Me too I am going to south Tuscany @@lauraaragnetti6300
wow, beautiful region. in Summer we often go to "Isola d'Elba". I live further north, in Piedmont. I hope, one day, you can come to "Turin", about 80 km from my town. maybe for a your workshop so I will joined and meet you in person. Have a lot of fun inTuscany. bye da Laura 😘 @@CharlieFollows
Amazing as always. I love how practising with you gives me so much confidence to accept the challenge, accept my current limitations and feel strength, acceptance and self love. Namaste 🙏 xx
I found day 16 to be very challenging but so enjoyable. Thank you so much Charlie 🙂x
Thanks Charlie for the fantastic practice challenging but I am getting great results your technique and style is unique u are inspiring me to my yoga see you tomorrow have a wonderful day thumbs up 👍
Thank you for the update Kenneth, I'm happy to read you are noticing a difference 🙏
Best yoga instructor
Excellent! Thank you ever so much.
Woo, what a workout! Those down dog variations were wild! I had so much fun trying forearm stand! I tried hopping and bringing my bottom leg up in a bend as you’ve recommended in your handstand practices videos and I was so surprised by the brief moments I had (on both sides no less!) of balance! Thank you so much for the approachable way you teach these advanced postures. I’ve dreamed of being able to forearm balance and never once expected to do the tiny bit I did today. I can’t wait for Saturday’s all encompassing class!
Thank you❤
Thanks!
Thank you so much 🙏
I enjoyed the class very much, am learning alot ,thank you. Day16✅🧘🏾♀️🇰🇪
Thank you and I appreciate ❤❤❤❤
Thanks Charlie. Great challenge today. See you tomorrow ❤
Thank you Charlie ❤❤❤
Outstanding practice as always Charlie! I really enjoyed the corporation of more advancing poses! Your teaching technique is absolutely exceptional and makes the process of advanced challenges so much more accessible and also so enjoyable! Thank you so much!!
I’m really enjoying this challenge series. Thank you, Charlie!
Thank you so much for saying, I’m so glad you are enjoying the challenge.
Wow that was awesome! Great flow!
I love the intensity of this session. Many of these new poses were quite challenging and I'm looking forward to practicing them more.
Thank you Charlie! I find this class quite challenging but also fun because of the new postures. Another great class!
I’ve always struggled with inversions but your guidance is so good, I was impressed of what I was able to accomplish today. Charlie, one question, what about inversions and menstruation? I should skip them when on my period? Thank you 🙏🏻
Hello thank you so much for sharing I'm so glad my guidance is helping you work towards inversions. Traditionally ladies were recommended not to invert during menstruation, but I haven't found any scientific evidence that supports why not so in my opinion I don't think there is any problem with it.
I can't get enough of your videos! This was so much fun! Thanks for providing such a good variety of classes for us! ❤️❤️❤️
This was tough but soooo good!!...just wish my hamstrings could stretch a bit more . In any case felt so relaxed post the session. ❤
Love it! Thanks, Charlie. 🌻🌻🌻
I just finished this section, you are awesome!❤💪🏼
Many thanks for this beautiful practice.
Thank you so so much Charlie! I’m loving this challenge! Really pushing me and my practise. Extremely grateful ❤
Wow 🤩 this was a challenge !
Thank you.
Thank you Charlie🤎 Day 16☑️
Good class Charlie, thank you for day 16
Thank you charlie💗
Thank you for this!
Wow. That was really great again! Unfortunately, I was sitting at my desk all day and my neck wasn't really prepared for the postures. So unfortunately I had to slow down a lot so as not to risk injury. Maybe next time you could add something to warm up and loosen up the neck before doing postures like headstand etc. This is not meant to be a criticism, just a very kind suggestion. I'll be better prepared for the next round and do a few exercises beforehand. Otherwise, as always, it was a really, really great flow! 💝
Today was amaaazing! I really loved all "new" postures you teach, thank you!!
Thanks so much 😊
I thank you Charlie. I have loved it.
Glad you enjoyed it! Thank you for joining day 16.
Gracias Gracias Gracias...
Thank you so much for these videos! I have tried a few yoga classes channels and yours are far more different. Yours have a calming, gentle and flowing energy to it and whenever I'm not able to do a pose to its fullness, I feel at ease by your encouraging acceptance.
I hope that one day I'll be able to feel as free in my body as you seem to.
I have never really tried inversions and I find my shoulders collapsing between my ears after a few moments of trying lifting one foot. I presume it's due to the lack of strength of the shoulders. Would you have any suggestions on the best "excercise" to strengthen them? Pushups? Or something different?
Thank you again for all that you do.
Love, from Hungary ❤❤
Love your moves so much ❤🙏
I love inversions!! Thank you so much for another great class!! Namaste 💖🌷