25 Min Yoga Flow | Back Strength, Flexibility & Mobility | Day 10 - 30 Day Yoga Challenge
ฝัง
- เผยแพร่เมื่อ 28 ก.ย. 2024
- Welcome to day 10 of the 30-day yoga challenge. Today we are focusing on back strength, flexibility and mobility, to work towards our peak pose for today's class - Camel pose, also known as Ustrasana.
This class includes a combination of postures to strengthen the muscles in the back of the body and strengthen and lengthen the muscles in the front to prepare you for backbend practice.
Backbends can be very challenging so we will move gradually through this practice to build heat and warm up for camel pose.
I hope you enjoy this backbend 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...
DISCLAIMER:
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.
Hello friends, I hope you enjoy today's peak pose flow and look forward to reading your feedback. Ps. congratulations on making it 1/3 of the way through the challenge 😊
Thanku dear charlie
Thank you Charlie. This has been the best 30 day challenge I have ever participated in.
Thank you for taking us on this journey! Every day after class I feel much better prepared to take on my day, totally appreciate what you're doing here!
Thank you for another wonderful session, Charlie. I enjoyed the internal massage effect it had.
I like practicing with you because:
A. There is a good balance within your sessions of reasonable challenges, excellent and somatically-sensible transitions from pose to pose (as in, my body understands them) and clear indication of ‘stops’;
B. Your instruction is clear and centred
C. Your style of instruction has just the right blend of kind discipline that encourages to follow, void of any excessive new-age decorations.
🙏
I started two months later 😅 It's better to start now then never! Day 10 - done ✓
I love that you leave the video running at the end, so I don’t have to rush! Thank you
Dear Charlie, I just want to say how much I love this challendge. Today is a big day for me, because I have been practicing yoga for 6 months now. It is truly amazing how much more capable my body is now, and how great it feels. Last week, I was able to do wheel pose and standing splits with you, and I've made progress towards crow pose and side splits. I am thankful to myself for being consistent with yoga, and to you for making it so easy and pleasant 💖
Hey it's lovely to hear from you, thank you for sharing your story and congratulations on 6 months of practice. It's really exciting when you start to notice changes and I'm really excited for all of the new experience you are going to have with the challenge. Thank you for being here 🙏
Hi! Congrats on your amazing progress, its definitely motivating :D Just out of curiosity, what was your level bofre the 6 months and how often do you practice?
@@paulaimarysia Thanks! I usually practice 5-6 days a week. Before the 6 months, I wasn't really doing any physical activity and wasn't familiar with yoga. I guess it's one of the great things about Charlie's channel: it has practices that are suitable for beginners and help them advance further :)
Love the last part, just feeling my body and listening to the birds 😊
Dear Charlie it’s 1/3 of a complex already!!!!!!🎉 🎉🎉🎉🎉
congratulations to the all community!!!!!!!! I love today’s practice very much, love the great new feeling in the back !!! Thanks a lot dear❤❤❤❤🎉🎉🎉
Thank you Charlie another super practice in this 30 challenge. I'm trying to fit your daily classes at the end of my day (I usually workout in the morning), as they are really helping me unwind from the working day. I'm enjoying the physical challenge at the end of a relentlessness of the mental challenge of the day. 😊Thank you 🙏
Charlie, I love the transitions you give for poses I’m quite familiar with. Like the grounded way you introduced wild thing today. It’s a much gentler approach than what I’m used to in other classes. I find you do that with many poses and I thank you for it.
Dear Charlie , I love the back bend and leg shoulder lift , it feel so good for my back pain . Every day is amazing practice , thank you so much Charlie and I’m looking forward to see you tomorrow ❤❤❤
This 30 day challenge continues to get better & better. The short video tips, the clear instructions, with different variations for the asanas, the beautiful locations, & sweet Charlie's warm & calming voice amaze me everyday. 🙏🙏😊❤
Yeah, I think this is my favourite 30 day challenge I’ve ever done. Great stuff.
Day 10 completed and thoroughly enjoyed. Thank you Charlie for your guidance and easy instructions as you flow through the class. Namaste from Australia😍
another great start of the day ,thank you
This yoga is one of my favorite. More power!
thank you 🙏 I am loving to hear the birdies
Thanks dear Charlie. This was amazing 🤩. I am totally awake and ready for my busy day. See you tomorrow ❤
I'm so happy this class energised you for the day ahead, thank you for joining me ☺️
Lovely ❤ thank you Charlie. I'm really enjoying this daily practice with you 😊🙏
Amazing session - loved the dynamic movement - reminded me of old saying - all movement is good movement
I'm only doing this challenge now. It's great! I'm leaving so much, thank you!
Infinite gratitude, Charlie
Thank you charlie!🤗
You are welcome I hope you enjoyed day 10
Love this. Thank you so much Charlie❤
Thank you so much for joining me for day 10 🥳
Thank you Charlie, each session is better than the last one❤
Think You Charlie! I feel relaxed and strong at the same time 🩷
Doing yoga with you helps me ease into my day as I have to wake up early while the sky is still completely dark
Thank you so much for saying, I’m glad these practices are helping you get set for the day
Sending love from the Philippines!!! ❤❤❤
Just breathing make everything beautiful 💫
Thanks again Charlie
This one was very informative. Black bends are so difficult for me ! 😂 I'm going to this session again so I Can improve my spine mobility. Thank you 🙏🌞
Thank you so much 🙏 This class is wonderful. Bends are what I wanted this morning. ❤️🙏
Thank you for joining me for day 10 ☺️
Hi Charlie, perfect routine for the morning after two intense gym classes, thank you ❤
Thank you so much for joining me ☺️
This might be the first time I did a back bend in a 90/90 low lunge, an interesting position that surprised me, going deeper than I expected and still feeling strong and grounded. The progression into camel was consistent and deliberate, such that after camel, there was no real desire to do another back bend. In other classes, sometimes it doesn’t feel enough. This was a good, expansive class.
Wow today was all about foundations and breathing for me. Loved the challenge. Thank you so so so much !!!
Dear Charlie, I have always wanted to practice yoga, but I was not sure where to begin. Your videos have given me a jumpstart and motivation. Thank you so much
Thank you so much for saying! I'm so happy my classes are motivating your to practice 🙏
Thanks, Charlie! This really helped me open up my spine and chest. I especially appreciated the tempo and instructions instructions. It helps to take move slowly, and i intentionally❤❤❤ ❤❤❤❤❤
Did this session today, I definitely don't practice backbends enough so it was a good one :)
thank you so much!
You are welcome, thank you for practicing with me ☺️
Thank you❤it feels wondefull
You are welcome, thank you for practicing with me ☺️
That felt great love we did the back bend then to the front to balance our bodies out. You are amazing. Thank you
Thank you so much for practicing with me for day 10, I'm glad you enjoyed it.
Another wonderful session setting me up mentally and physically for my run this morning
Thank you so much for joining me, I hope this gave you energy for your run
You bet, one filled with positive energy@@CharlieFollows
Thanks Charlie ❤❤❤❤❤
Thank you so much ❤
You are welcome, thank you for practicing with me 🙏
I admire your dedication with this channel- you’ve been doing this for a while and you’re the best instructor I’ve found. My search is over & I’ve subscribed! Thank you!!! Also where is this? Also also, thanks for allowing us to rest with the birds… usually auto-play ruins my savasana.
Thank you so much for your recognition, I really appreciate you noticing the work that goes into this channel. Thank you for becoming a subscriber 🙏 The challenge was filmed in the countryside in Mallorca which is why the birds are so happily singing away in every video ☺️
Thank you 💜
What a wonderful flow, Charlie. Thank you.🙏🪷
Thank you very much for day 10! I am happy!❤🙏
Great day. Thank you.
Thanks Charlie. Wonderful!
Thank you for joining me for day 10
Always good to work my back like this. Namaste Charlie 🙏🙏
Thanks for practicing with me 🙏
Thanks!
Thanks for this practice it was really nice 😊
Wow, it felt so-so good! Thank you so much! Lots of love from Ukraine❤🙏
Thank you so much ❤
Thanks a million🎉❤
You are welcome ☺️ thank you for joining me for the challenge
So good 👍
Thank you, I really like your classes🫶🙏
for "life" reasons, I can't follow the rest of the challenge... but I really really loved the first week!!! will you leave the videos after the end of january? can I restart and do the challenge next month?
Combined this flow with Day 9 (call me crazy 🫣), which felt like a great and challenging Yoga practice. The upper body strength from Day 9 really helped with holding Camel without supporting the lower back. Thank you so much for this fun practice, which included Wild Thing 🥳! Have a blissful day 💖
Day 10 ✅🎉
That flow felt very relaxed so I was surprised how hot I was towards the end. Thank you.
Hi Charlie, I am from India (Delhi) . I love your yoga flows and I learnt a lot from you. However unable to do chaturanga.
Could you please explain how to properly do chaturanga it's very challenging for me.
Hey I have a few tutorials on Chaturanga that I think you may fine helpful. Here they are: th-cam.com/users/shortsq_zNrOZ5BJY
th-cam.com/users/shortszIz9WZNymMQ
@@CharlieFollows one more doubt please.. can we do yoga and these flows in periods also ??
Thank you so much.
You're welcome! Thank you for joining me for day 10
Day 9
🔥🔥🔥🔥🔥🔥🔥🔥🔥
Fantastic....but Charlie...i always have an instant headache after having tilted my head back and tilting it back up....i already do it very slow....but the headache remains....also after coming back up after savasana....😮
❤❤❤❤❤
Hello Charlie, I am from India. could you please make videos on foods you eat daily or videos on natural beautiful fruits and vegetables also? It would be a great help 😊
Charlie, I touched my heels for the first time during the backbend!
My 64 yea old fit body can no longer do some these poses. I'm trying but no go (headstand, camel, crow). Oh well. I am enjoying building strength overall.
Not sure what happened here.. the final pass for back bend was a no go for me. As I started to bend back further, broke out into sweats and became extremely nauseous. Ended up pausing video and lying in fetal position for a good ten minutes. Went back to video..able to complete video but very gentle little back bend..
Thank you Charlie.. This camel pose is really very demanding😢
Getting on the mat today was the hardest. Just one of those days I felt so tired and stressed all day and only convinced myself to stick to the video at 10:30pm before bed - but I'm glad I did. Today was rough, but hopefully tomorrow will be better; either way I'll be on the mat again ❤
Thank you so much for day 10 sweet Charlie 🙏🏽 My back strength and flexibility has improved so much since I found you 👍😁 The camel and I are one 😂 Also went back and did day 9 again… So chuffed with myself for nailing the headstand 💪 Looking forward to day 11 🥳 Have a fabulous evening! Namaste 🙏🏽❤️
Wow, 1/3 through already 🙂. Thank you for another great challenge. I do find back bends hard as my body is quite stiff but I know with Charlie's support this is very gradually improving as is my general flexibility and stability. Thank you Charlie for providing helping provide the motivation and support as I continue on my yoga journey ❤
The back bend is a full body workout my core ,glutes and upper body really felt it I am thoroughly enjoying the routines you put together for us all! Thank you! 🤙🙏
There were extra dogs in the background today! 😁
Haha yes they were very vocal on this day 😅
@CharlieFollows love it!
Wow. Another great challenge. The backbend session was interesting, a kind of new perspective. Coach Charlie, I have noticed that my flexibility during these yoga challenges has somewhat improved. Thank you again. 🙏🙏❤️🧘♂️
Excellent! We liked the flow and the time you gave for recovery after the back bends!
Thank you for your feedback, I am glad you appreciated the time for recovery.
She disappears again 😮😮😮😂
That was perfect for my evening. Thank you.
I started on day 10. I've gotta review the other now. 😂 thank you!!!
Loved the birbs in the background of this one! Thanks for a good challenge 🐦
💚🌿🌟 x
Thorough, thoughtful thoracic tune-up, thanks!
I love this comment! Thank you for sharing 😊
Great practice, definitely my favorite yet! Thanks for putting this 30 days together for us
It's my pleasure, thank you for joining me for the challenge ☺️
180324 I cheated a bit, Camel has been in my practice for many years, but the warm up to get there was interesting and nice. Some poses and transitions I didn't know. Never came into wild thing that way before. Wonderful flow, as always. Very sore muscles after a challenging weekend of heavy lifting. This stretch has worked out a lot of the discomfort. Thank you! Namaste.
I've been practicing Silat and Escrima since 1993 and Taiji, Bagua and Xingyi since 2008. I like practicing slow twisting and circling steps with blades. It nourishes my brain and I circulate my chi to stay healthy and massage my internal organs to stay soft and limber.
The first thing I would teach someone is how to relax and root and circulate Qi. After relaxing, someone can learn basic Gong Fu!
Ginseng
A river of life through eyes
Seen blue skies and dream
Each day’s scene
A shade of green from the leaves
Beautiful blossoms
So many herbs
Spirits
Here you find a shining light
So bright
Yoga is challenging as a beginner. I am keeping up my study and rudimentary practice to become natural. It connects me with Universal Chi. I am Fasting and drinking herb teas right now. I love the Yoga.
Brandish an axe
Blades fast
As Y
Flash the task or die
I rehashed the Sun Splash
Never dry
We relax Eye
And get higher than the slaughter
It’s over
And over the shoulder we Cold as roll into ball
We crawl
Light relax and draw in and out the breath
Take eight steps in eight directions
Bet you get it
Don’t sweat it
We don’t threaten it
The externalists wet in it with blood caked
On Weapons
Broken down into sections
I practiced some Yoga and Qigong and wrote that.
I decided to do a double session to catch up (this and day 9). I'm really happy that I was able to complete both back to back and hopefully this will ease me into the 45 minute session that will come up. Another is that I'm proud to try a lot of the poses. They made me very aware of where I have stiffness in my shoulders and back which hopefully will be more flexible and strong as I continue my journey. But at the same time it feels really nice! I found this backbend pose a lot more approachable to the bridge so I definitely felt the stretch. Day 10 is finished and looking forward to day 11. Thank you Charlie!
Esse exercício do início de apoiar os dedos das mãos no chão levantar o tronco, preciso urgente praticar ele, sinto que tenho pouca força nos braços.
Obrigado Charlie por nós ensinar o que precisamos.
Pena que não entendo a língua inglesa e não tem tradução.
it's so interesting to see how this challenge develops. during the first week I was sore the entire time and now I get the feeling the videos have gotten a bit less demanding or difficult. but maybe this is actually me getting used to it, or having to take a rest day or two more than during week one because my left wrist was killing me
Thank you for the nice flow. Good for my back. Best wishes from slyoga silence yoga from AST-Yoga
Thank you Charlie,awesome practice, I loving this 30 days challenge 🙏🤩🌻
Thank you so much miss Charlie you rock ✌️ I really had a lot of fun with this class I pushed my boundaries a little bit it was a lot of fun lol I forgot all about what you said about camel pose in your short video from yesterday I'm so sorry I would have pause my video but my sister does the video's on her phone lol and I only had so much time before she left for Church and her phone battery was low lol ✌️
Thanks!
Thank you for your contribution 🙏
Amazing! Loved it. One of my new favorite routines. Thank you
Thanks Charlie
Thank you for practicing with me 🙏
10❤
Yey congratulations on making it to day 10
Thank you so much Charlie, it was great, I have been following you for a few days❤
Thank you so much for your time and energy 🌹🌻🏵️💮🌸💐🎁🪻👍
A day "late" because I was feeling sick yesterday, but such a nice practice to get back on the mat with today 🙏
I hope you are feeling much better now, thank you for joining in with the challenge again 😊
Very good exercises, but too much noise in the background.
Thanks charlie ❤
The back bend is amazing im wobble to straight the hands back side 😅