30 Min Yoga Flow For Upper Body Strength | Day 8 - 30 Day Improvers Yoga Challenge
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- Опубліковано 21 вер 2024
- Welcome to day 8 of the 30 Day Improvers Yoga Challenge. We begin the second week of the challenge with a 30 min yoga flow working toward side crow pose.
No need to worry if that sounds intimidating! This challenge is all about teaching you how to progress towards these poses, so there will be plenty of options to help you modify and work to your level.
In today's class we work through a strong warm-up focusing on upper body strength and deep twists to prepare you for side crow.
I hope you enjoy day 8 of the challenge.
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.
Welcome to week 2 of the challenge I hope you enjoy todays peak pose flow ❤
Yesterday left me feeling humbled, maybe this was too much. But then today I read the comments and realize I’m not alone and it’s a challenge, not the 30 day continue what you do everyday. If I don’t challenge myself how will I ever progress? Charlie you are an inspiration and a wonderful, encouraging teacher. Ready to continue to challenge myself!
She let us know beforehand- this was for "improvers"- what a euphemism😂 we'll tough it out together! ❤️
Sometimes while y’all are moving forward, I just hold that forward fold a bit and then meet you where I can.
I was lost here pretty much at the 20 minute mark.
But I did cheer the rest of you on. I had my left and right confused.
Thank you so much! I'm glad that the comment section helped you see that you aren't the only one who is feeling challenged. I remember days when I was filming where I felt the same. I love your attitude and really hope that others who may be feeling the same will read this comment and adopt the same attitude ☺️
Very difficult poses ... flying scissors and side crow, nit even on my radar tbh... but still a WONDERFUL fliw. My favourite bit were the transitions between child's pose and cobra, near the start... such a good stretch, makes me feel like kitten or a puppy. Thank you!
Today left confused about how to even try to get into poses and left giggling at notion ("I can't do that"). My hamstrings still feel tight is most poses. But, then I catch those thoughts and expectations and remember "how does this feel?" and even the impossible feels like a worthy attempt. Even if the only thing I get out of this challenge is a benchmark for next year, I still win.
Loved it! My 12 year old daughter was so impressed with side crow she stopped the class on my phone to take a picture of me doing it! Then we both laughed heartily together at my attempt at what others are calling scissors.😅
I am beginning to think this 30 day challenge may be a good one to run on repeat each month!
There were plenty of times I wanted to stop this video to do something else with my time. Instead, I kept going and did the best that I could do. Thank you Charlie for the challenge and motivating me to STICK with the practice with your moderations. ⭐⭐⭐⭐⭐
Thank you so much for sticking with me. I can really relate to how you are feeling because sometimes I wanna do anything but stay on my mind so thank you so much for sticking with it. I hope that you continue to enjoy the rest of this challenge.
I was genuinely so surprised by myself today. I felt so tired and unmotivated but this practice made me feel at peace and powerful at the same time. Thanks!
sameee
so nice to practice new postures and rotations and explore our body through them. I also need to say the landscape behind its so beautiful!
Thank you so much for practicing with me I am glad you are enjoying exploring new postures.
Thank you so much for practicing with me I am glad you are enjoying exploring new postures.
Is this doubled?
I’m enjoying this challenge so much, at 60 years of age I have been doing some of your other yoga routines and thought I’d give this a try. I’m good at some things and a long way from achieving others but your advice and encouragement creates a positive learning environment where I can feel great about myself wherever I am at. Thank you so much for putting this together and sharing your experience in such a healing, caring way. I appreciate it more than you can imagine 😊
This was humbling indeed :) BUT I’ve only been doing yoga for 100 days so I’m not going to be disheartened. I did surprise myself with shoulder stand though!! The core strength is there! Thanks so much x
I love that we can hear the wildlife outside :) your video’s birds and the birds outside my window make a beautiful symphony together
I didn’t think I’d be able to hold myself in the side crouch balance, as I wasn’t able to do so before when tried practicing other videos but I surprised myself by being in the pose for just as long as you demonstrated in this session. I am proud of myself.
Side crow and flying scissors in this class, such fun. I enjoyed the deep twists greatly and the challenge of balancing in a crouched position on the front of my feet.
This practice was truly humbling. Thank you for your guidance to try these postures
hit side crow for the first time today! so much fun x
That was difficult! I'm not at side crow yet, but maybe one day I will! Definitely a challenge!
Wow! I loved today’s practice, I’ve had an amazing morning and this practice was the cherry on top!
Thank you Charlie for your 30 day challenges, last time I couldn't hold the side crow, this time I am grateful it was for couple of seconds 🙏 😊 flying scissors however are the new challenge, even without straight legs 💪
I finished it, but I will need a lot of practice to accomplish the crow pose. It is ok, I'll keep practicing. 😊 🧘♀️ 🙏 ❤
I wasn't able to do any of the peak poses for today and boy am I stiff. Even my binds weren't binding 😅
But I won't give up. I'll make sure to visit this class again in the future and maybe then I'd be able to do them to my heart's content 😊
Thank you very much Charlie! You are challenging me every time I do your classes and those challenges make my life interesting and meaningful. 🎉
This practice made me realize that falling while trying a challenging pose is actually fun ^^
Any session with you leaves me feeling centered and ready to take on the day.😊 Thank you for these videos.
Thank you for such a lovely comment
Oh yes, I promise to stick to the challenge every day. Your explanations are so spot-on that I get a little further every time I retry a pose. Also, the small steps count, with practice and your helpful guidance. Thank you, Charlie.
Wow! Was this fun! My body had no idea what I'm asking it to do,😆 but that's the fun part. I'll do this again, and things will work more and more. Thanks for this, Charlie!
Thank you for this challenge! I'm not able to do yoga every day, but through your videos I gained a lot of strength already. I also love that you revisit poses of the previous days. On the first day, I could barely lift my feet in crow, on the second I was able to hold them off the ground.
Today I surprised myself being able to hold side crow for 2 or 3 breaths, even though it was my first time practicing it!
Thank you so much for your videos! I absolutely love to practice yoga with you! ❤️
Favourite class yet! So appreciative of you sharing your skills and sunshine ! 🤗
Thank you so much ☺️
Love these restorative stretches, helps my muscles to relax more during the longer hold. Many thanks Charlie 🙏🙏🫶
Thank you for practicing with me 🙏
Thank you for sharing your practice with us Charlie!
Wow this was hard!
I am so happy and proud! My pigeon is really improving and I am noticing more of my imbalances.
I am much more imbalanced When doing the bind on the left side. My right arm couldn’t really reach under my leg and my left arm couldn’t reach behind me.
In my right side though I did do it!
Now I am aware of what areas I need to focus on 🥰
Thank you Charlie! 💕☀️🩷
Loved this practice so much. Thank you for creating this 30 day challenge!
Whole day was very relaxed doing your yoga streching excerise thank you so much keep going
Wow this has been my favorite practice so far! ❤ thank you for this challenge ! My back feels so good.
This was the first time I was able to do a peak pose! I learned something similar to a side crow in dance class, so it was pure joy to return to some of those techniques :)
DAY - DIA 8! 🐾💪✨️🇲🇽🤍😅 Very challenging, I am not able to do flyin scissors yet... but I feel GREAT! Thank for offering many options! GRACIAS Charlie, Thank You!!
Beautiful flow Charlie. Amazing
Thank you so much ☺️
This was easier for me than some of the previous classes, managed to do all the poses. Thx for this flow
This was a challenge, but when I got into side crow, I felt like a warrior! Thanks!
Loving loving loving bends…. But crows are still way to go… thank u for different variations, baby steps! Have a blissful day ❤❤❤
Thank you! This class was really interesting, I loved the flow of it.
Thank you I’m glad you enjoyed the sequencing of this class.
I LOVE the music you added in the end!
Def a challenge, but thats what I am here for!
Neither pose fully achieved but the closet I've ever gotten to side crow.
Pretty sure I'll repeat this 30 day challenge either straight away or after week or 2 break, and try to progress even further. Loving it 😍
You are such a great teacher. Every time I practice with you I am able to do things I never thought possible. Thank you so much for everything. Yoga for the win
Loved all the twists!! Please more of it❤
Oh I cannot even begin to say how humbled I was by this practice. I’m getting into the challenge late but I guess that doesn’t matter much as long as I’m willing to do more. I haven’t done a practice as challenging as this so far. I hope to be gaining something out of this. I have a very small request tho, Charlie. If you could post a well rounded video on progession to chaturanga that’d be a really great help. I’ve been practicing yoga for quite a long time but I haven’t been able to fix my chaturanga and build strength in it. If you could upload it in your channel that’d be great help (I mean not in the story). Please make sth that people like me, who are struggling to get their chaturanga, can follow up for days and build strength in it
This really left me feeling accomplished!
Thank you soo soo much for giving me the opportunity to finally get closer to mastering all those difficult but beautiful assanas!
You do amazingly wonderful work which I definitely appreciate!
At the end of the 30 days I will probably start again to improve myself further.😅
❤🙏🙏🙏😍
Thank You Charlie, for the challenging and awesome class, loved it 🙏🤩🌻
Wow that was really challenging! Thank you for opening the door to this advanced yoga world.
It is my pleasure, I hope these classes are making a difference 🙏
Bringing the hands together behind the back is so diffucult to me, either my arms are too short or my shoulders are not relaxed enough (they are also kinda sore as I have been exercising them a bit too much recently) :D It is probably the latter, I am currently trying to work on my shoulder mobility more and todays class encouraged me to work towards that goal even more. Thank you Charlie.
Still improving!! I will keep practicing. Thank you Charlie ❤
It was so challenging ! I'm really behind the yoga challenge but I will finish it. Gaining weight, not being that flexible almost got me to tears but I rememeber the journey is the fun part; thank you
this challenge is so great. I did not get every position to the end, but I love improving and learning more advanced progressions
Thank you Charlie, I loved this practice. Even though I'm weak at arm balances I really enjoyed the twists and this practice made me feel so good❤
Thanks you so much Charlie, you are AMAZING. I really enjoy doing your challenge every day, it makes me feel so good❤️🔥
Thanks for this challenge! Its so much fun to try new binds and crow variations, and its fun to surprise myself with how many things i am actually capable of if i really try! Thank you Charlie, its really supporting for me in my life Situation right now❤
Very challenging and also very enjoyable Charlie. Thank you 😊
I surprised myself today!!!! I've grown light years with your teachings so much so that I don't feel the need for the in person studio experience anymore. I am getting way more out of your classes and I cannot thank you enough. I'm so grateful!
Your classes help a lot .. how gracefully you take all the asanas .. Thankyou soo much for the amazing classes 💫🫶🏻
thank you charlie! pretty challenge but really good. have a great week!
Super flow Charlie thank you. I actually managed twisted crow on both sides 😊😮. That's a first for me. Thank you for your expert guidance and tuition 😊👍
Holy moly! This was AWESOME! I wasn't able to achieve a couple of the poses but I'm super excited to work towards them. Thank you Charlie, I love this complicated stuff!
Thank you for the practice, side crow is too advanced for me, so I practiced normal crow 😂. It's nice the easy pace you mark so we can adjust to our level of strength and flexibility.
Super class!Thank you so much Charlie ❤
I couldn't complete the pose but I still complete the class thank you so much miss Charlie you rock ✌️
Excelente. Disfrute al máximo la clase. Gracias!!!!!
You are a very strong woman. Great flow.
I loved this practice, Challenging and also really calming at the same time. My brain got really confused when we were doing the like weird twisty crow variation, I have no clue whether I'm doing it right and how I will ever straighten my legs, but I did lift my legs off the ground for a sec in both variations and I can't wait to improve!
Thanks thanks thanks! Hope one day could do it complete with variations! Day8 ✅✨
Whew! That was Wicked hard! Full expression, not there, but feel accomplished! And you can talk thru that? Amazon! Big Yogic Hugs from very southeast Georgia! 😊
Thanks very much for time and energy ❤ iam so glad to practice with you 💟😊
Thank you Charlie ❤🙏🏻
I can’t do any pose. But the feeling of trying is amazing! Maybe one day! Do yoga make so happy!❤ 🪷Namaste🪷
Fantastic!! Thank you for all you do and share
I couldn't attempt the side crow pose, but i'm sure by 30 days i will be able to do. at first crow pose used to be too difficult for me but bow i can hold for 10secods minium. Thanks Charlie for teaching us! 😍
Got a little flight time on side crow on the left! My body doesn't want to cooperate on the right 😂 same with the bind 🙈 challenging flow, thanks Charlie 🙏
Yeah, I do that as well. Thanks, good to know❤
Thank ypu so much sweet Charlie 🙏🏽 Managed side crow with the legs bent on both sides for the first time ever 😄 That other position after needs work…and that’s fine. Got plenty of time 👍 Now, the weekend can officially start 🥳 Have a great one Charlie and all the other yogis ❤️
loved the progression
Thank you 🙏
Woohoo, managed side crow and eka pada koundinyasa I. The entry made it much much easier than what I am used to. Thanks, Charlie!
I enjoyed the challenge. It pushed me to my limit.
This challenge in combination with the Yoga Strong program has taught me so much about my body. It feels like I've been given a new pair of hands to carry me through crow pose.❤
Side crow is way too ambitious for me but i kept trying Crow pose instead !
The flow was amazing btw.
Thank you.
A very thorough prep for side crow. Your attention to detail is wonderful. Thanks for sharing.
Wowwwwwww amazing class!!!!❤❤❤❤❤ gracias charlie ❤
This was so unique and fun ✨Thank you so much!
3rd attempt- and i can finally do that inverse (or whatever) bind on both sides- and i can breathe while doing it (mostly) AND im slowly getting my free leg straigthened in epk!! I never have this kind if progress outside of practicing with charlie! Hope there's a retreat in the works🤞
Side crow with legs crossed is beautiful asana but it's very difficult for me☺.Thank you Charlie🙏🏽💝
Today’s practice was definitely challenging but thanks to many options. Looking forward to keeping up as much as I can. Thank you for posting.
Really loved this class! I knew we were getting into EPK1 just by reading the title of today’s class (and was looking forward to it!) 😄 The build up was really good and I loved balancing into EPK1 - did it twice, when we were in Side Crow and when we had the opportunity to go into EPK1 🙈 That’s how much I love the arm balance 😜). Thank you so much Charlie ❤
Could do neither fhe binds nor the side crows but I still.loved the class!
Thank you for being so positive 🙏 it doesn't matter how far you go, its the effort that counts
Thabkyou so much Charlie❤.... Some of the poses were really challenging.. But over all I love it and I'm all sweaty😂
Oh this one was so hard! Opposing arm and leg binds are so impressive, I was nowhere close haha. But surprisingly I could lift my feet briefly for the crosslegged side crow! Hopefully go number two tonight will be more fruitful for me (:
I have been following Charlie for about a year now and have seen progress in my abilities to challenge myself in these poses! I am not the most flexible so I appreciate the options she gives us! I have to say my flexibility has improved greatly on this journey! My primary focus in the past was weight training. I was suffering from injuries so I cut the weight training back and increase these practices that she is demonstrating to us. I have found overall I am stronger, more flexible, and more calm by making this adjustment! Thank you Charlie!
Beatify practice as always! I really enjoy your classes. Thank you so much for all the work you put into these! Where are you? The sounds of the jungle are mesmerizing.
Beautiful video . Learning yoga with you since ja 2024. Always grateful to you 🤗🙏
My first real challenge in this 30- day program. The flying scissors! Hadn’t done this pose in years and really felt it. Only managed to lift one foot, but did straighten both legs, so I did accomplish part of it☺️On the other hand, I was pleasantly surprised that I could still get to side crow and hold it, even after many months of no practice. Thank you so much Charlie for challenging us and encouraging us. I don’t ever practice alone, and your instruction is spot on. Love the change in background and the constant sunshine and birdsong are such a plus. Wonderful😊
Whew, that was challenging and fun. Looks like I need to work on my twisted folds. Thanks you for the inspiration. See you tomorrow.
Thanks for your teachings these are really excellent tips to get to the full pose but still too hard to do that so all I can say is I tried as much as I can
Thank you so so so much!
I never would have imagined I would be able to hold side crow when I began this challenge, just regular crow seemed nearly impossible, but I was able to hold it for a second on my left side 🎉 I work at a computer 5 days a week, so my right wrist was just way too sensitive to bare all of my body weight, but it's certainly something I can work towards. Thank you so much for this challenge Charlie!
I've been having a bad week, my digestive system is giving me a hard time so I haven't feeling my best the past few classes but I dragged myself to the mat nonetheless. This class really flew by, even though I wasn't even near the last hard pose. Thank you Charlie for giving a reason to keep showing up for myself even when my body doesn't agree lol. See you tomorrow for Day 9!