30 Min Yoga Flow | Back Strength, Flexibility & Mobility | Day 17 - 30 Day Yoga Challenge
ฝัง
- เผยแพร่เมื่อ 1 ต.ค. 2024
- Welcome to day 17 of the 30 day yoga challenge. Today we are focusing on backbends with a 30 minute yoga flow for strength, flexibility and mobility. This class is for all levels and there will be options to modify postures to help you find what works for you.
In this class we are focusing on the spine as we work towards the peak pose of Bow, also known as Dhanurasana. This class includes postures that target the spinal erectors, abs, hip flexors, hamstrings and glutes to help you warm up for Bow pose. Don't worry if that sounds intimidating, I will offer lots of options so you can practice at your level.
I hope you enjoy this 30 min yoga flow for back strength, flexibility and mobility.
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.
Welcome to day 17 friends, thank you so much for your consistent effort so far, I wish you all the best for the rest of the challenge 🙏
Today’s session blew me away.. just amazing.. had been yoga for years and everything online was getting monotonous until this happens.. thanks Charlie
Oh wow this is so encouraging to read, thank you so much for your feedback 🙏
Love the small detail that your videos never have ads breaking up the flow. Easy to miss but so important for getting us in the right headspace. Enjoying the challenge!
nothing worse than coming out of an asana to frantically hit the skip button.
Lol, I've spent way too much time this month wondering what that pool looked like from a different angle.
Charlie it was an amazing practice!!!! My upper back was sore this morning but now I feel great, thanks you for an effort you put in each class, for guiding each movement! Can’t wait for next practice! Have a blessed day dear!,,❤
Thank you for putting so much effort and creating this videos for us..Have been doing Yoga for last few months but the comprehensiveness of all the poses in your challenge is really good.. Looking forward to keep learning from you and continue doing Yoga my entire life
Thank you for this practice. Wasn’t feeling very motivated this morning and rather blergh. But after the practice it was much better. Glad I did it! ❤
Thank you for saying, I’m glad this class helped to shift your energy 😊
Good morning Charlie and Community...i am still here but in some kind of middle-..challenge crisis😣 life ist a little Bit exhausting right now so in had to start at 4:30 to fit the Challenge in... So my Motivation was literally Not existing 😂thanks for guiding me through....i'll keep going ✌️
How long will this challenge be available on TH-cam?
I was sick and had to wait for today to start with day 1 😢
Hey don't worry, it will stay on TH-cam, it's not going anywhere.
I’m so haopy I found your channel ❤❤ Light and positivity all around 🌞🌼
Thank you so much for saying 😊
Wow, I found day 17 really challenging, especially the transition into side plank and hands behind my head for pigeon. However, I also found d the practice as enjoyable and fulfilling as ever. Thank you so much Charlie 🙂. As has been previously stated I will also look forward to going g through these challenges again ❤
Hey Charlie, thank you so much for this practice.... As usual it was amazing and more.....
I actually had a request.... I suffer from back pain and neck pain a lot.... If possible, can you provide a sequence which strengthens and relieves the back and neck both.... You have been the best so far for me for yoga and it would help a lot
Hey it's great to hear from you. I made a video (quite a while ago) on this, I hope it helps you. Here it is: th-cam.com/video/ZH8ELzvNeNo/w-d-xo.htmlsi=6dPJVwOpHR3HEyHA
Bow pose always seems to smooth out any kinks I have on my back. Thank you Charlie ❤🙏🏻
These transitions though ❤❤❤ epic flow… even though I’m a few days behind , I love this challenge and appreciate you for helping all of us experience the full potential of our bodieš
Thank you so much for saying! It brings me so much joy to help you discover your potential 🙏
Thank you for another great practice!❤
It is strange, I really struggle with camel ( and some other backbends), but bow feels almost natural to me.😊 Nevertheless, today I woke up all creaky, so although bow was ok, my shoulders were not very cooperative in plank positions, and there was really big dysbalance between right and left side. But it is much better after your practice, so once again- thank you!❤❤❤🌹🍀
I liked the long wind down and warm up to balance the sweat. Good mix of deep stretches and restorative - I did this during my cycle and found it was perfect.
Gratitude to you too for bringing us these diverse practices. Namaste 🙏
I really enjoyed it, loved it. I was low on energy but I did the complete practice and now I'm feeling great!! Thank you Charlie 😄😄❤
Hej Charlie, I'm loving your challenge! Already feel like I'm going to do it again next month 😄 I especially love the longer Shavasanna at the end. So I don't have to press pause and can enjoy the calm of the practice without disruption. Please add them to your future classes!
I'm a week late to the challenge, but I'm still following along. Today was challenging for my breath, but it was also one of my favorite days. I'm a big fan of wild thing! Thank you, Charlie for all the beautiful flows you've put together.
Thank you so much again for this wonderful and motivating sessions. I can’t bring the arms/ellbow high and back in pigeon pose… another task for me to improve!
This practice was everything I needed today for my back and core. The previous practices with crow and headstands were tough for me but I loved doing bow and am thrilled with my ability to hold it and complete the pose. Thank you Charlie for the opportunity and guidance!
This practice was amazing! I felt sleepy and relaxed when we sat up at the end in spite of the challenging back bends (: I wonder, hands behind the head in pigeon is a little too much for me to handle at this time, but does sweeping them back like airplane arms still do strengthening? As always, thank you.
Hi beautiful Charlie and yoga friends! I loved class today. I have a question, will be grateful for any input. Is it required to be doing other workouts before the yoga session in order to stay in super shape like Charlie? Or is it possible to do it only sometimes and focus on yoga every day? I find i am too tired to give it my all if I come here after other workouts like cardio or arms … thank you for your help!
Always love your series
Hej Charlie! I Wonder how does your body feels if you take a one or more days brake. I feel sometimes i become very stiff just with one days pause and I am no expert. 😊
Beautiful practice, thank you so much! Especially the pigeon in the last part felt oh so good ❤
Thank you Charlie this practice was, we'll, like all your practices, AMAZING!! I woke up stiff and sore, but now you have me feeling as close to "proper" as is possible ❤❤❤❤❤❤
Also wants to thank you for introducing such great practise..
Another amazing practice thank you Charlie. Your gentle guidance is most appreciated and thus you encourage us to explore what our bodies are capable of. Day 17 already and still we progress . Namaste from Australia.😍💙
Thank you Charlie . It’s all coming back one breath at a time, the agility mobility flexibility vitality thanks to yoga and my yoga teachers. Thank you Charlie love and blessings to you and to all 🌺❤️🌈💕🌻🌷🙏🌹
Thank you, a great morning of opportunities starting with this! Have a wonderful day all!🤙🕊❤️🔥
Loved it, even though I found it quite challenging. Thank you Charlie ❤😊
Thank you for joining me and sticking with it through the challenges
That was great!!!! 🙏 I always have a little release and find it so challenging to open the chest…
Thank you very much :) ❤My back is happy and sends you greetings.🙏🙌☺️
I’m glad to see this, thank you for practicing with me 😊
Wonderfully made sequence! Thank you so much!
This was exactly what I needed today I Feel so refreshed After this class
Expanding sacral space; elongating front of hips. Good time. Thanks!
I'm sending gratitude to my body for all that it can do, to my yoga practice for allowing me to experience new things, and also to you for guiding us through such a fun and lovely challenge. 🙏 This was my 2nd yoga practice of the day and oh, did my spine feel that 🔥😂 Loved working toward Bow and Wild Thing 😍. Thank you 💓
I started two months later 😅 It's better to start now then never! Day 17 - done ✓
Thank you , your videos are perfect!
Thank you for this challenging class.
Great backbend class with a very useful cue to roll shoulders back to open them further. That really helped. The bow pose hold was long and I felt like giving up but I hung in there and felt myself open and sink deeper into the pose. I felt so strong. The cue also helped me to feel somewhat comfortable in king pigeon pose, especially on the left. There was no slingshot movement, just a controlled release. Wild thing felt so good after.
Always wonderful to practice with you 🌈
WOOH this one smoked me! Felt great to get through it!
Thank you so much for this serie, you're such a good teacher, I now see some improvement in my backbend, this is something so big for me ! Gratitude for my body, my practise and for you and these free classes under the sky of Mallorca🙏💛
Thank you so much for sharing your progress with me, I am very happy to be a part of it 😊
Thank you Charlie🤎Day 17☑️
Thank you for joining me today
Thanks for this amazing class 😊
amazing challenge Charlie! I love it!
Thank you for another excellent class.
Thank you very much, very good for my back
Awesome practice, thank you :))
Thanks for the inspiration to get on the mat 17 days in a row🙏 A record for me🙂🙂
😊
🙏🏻
Yeahhhhhh..😘👍👍👍the shortlegging
I've been practising Yoga at home for a couple of years now. I often felt like doing the same exercises and not progressing. It wasn't challenging enough, there were many poses I didn't know how to achieve doing them. That's the past. Since I found your channel, Charlie, I have learned much more: new poses, and how to progress to them. I appreciate your effort in creating such wonderful classes and sharing your knowledge with us. You are the best. Thank you.
Wow wow wow! I am often nervous about back bend practice as I have had multiple lower back procedures (8)! But this felt WONDERFUL!! Thanks again Charlie!
Do you do any other sports?
I love to run too
Charlie!! I'm so thrilled!! Bow has been one of my favorite poses for Years. 😊I'm so grateful you've chosen this peak pose! Thank you!
I look forward to these practices everyday! Thank you so much for these. You are an amazing teacher.
Thank you so much ❤️❤️❤️
Thank you Charlie, beautiful practice in my afternoon, fixed my winter blues due to being -15 outside. Looking forward to day 18. Have a wonderful day!
Merci de votre travail, merci pour votre partage! !!!!!🙏🦚
⭐⭐⭐⭐⭐
300324 I thank you! Your time, your energy, your amazingly simple tuition, transitions that make sense and allow seamless flows from one pose to the next. You are amazing. This was an amazing class, and a great start to my weekend. Thank you. Thank you. Namaste.
Thank you Charlie for this strengthening back bend class. It has been a pleasure to practice with you this morning. Your instruction and movement are lovely to follow. I find back bends and anything lying on my belly really difficult, however I did manage the boat pose 😊. Thank you for guiding us through this practice.
Thank you. I really enjoyed today's practice. I'm so grateful to you for sharing these practices with us ❤
Ive been doing TH-cam yoga since 2017 but found your channel this year. Every practice you provide I feel challenged in a new way. I feel like im actually progressing to a new level after stagnating for so long. Thank you 💖
Love the way you break the poses down Charlie. Even if I don't manage the full pose , I really that I've made little improvements. Thankyou 😊
I'm a, day behind, but was thinking I'm gonna do this same 30 day challenge until I'm not so clumsy any more, if nothing else, I'm having a good giggle at myself! Thank you Charlie!
As always such a lovely practice! I appreciate your heart and spirit Charlie! Have a peaceful day!🕊
Thank you so much for the practice. I really feel how the strength is growing up in my body. That's an amazing feeling. Thank you for the opportunity to experience that.
I have followed and practiced all the daily challenges from day 1 and I must say that it has increased my flexibility. Thank you for your dedication. Cheers and love from Mauritius 🇲🇺
Oh my God Charlie, I hope you read this. First time I manage to do both legs bow after my bilateral knee replacement few years back. Thanks to your very thorough sequencing. This is so amazing for me, after being a long-time yoga practitioner to come back to some of the poses, I got restricted after the surgery.
I feel amazing in the upper and lower body that I got it all communicating together well again for combined poses.
I can do every other pose, including full split though. The only other one I am still hoping to come back to is the wheel.
Again thank you 😊 🙏
Hello Charlie, I. Miss you so Much, I went for One month vacation in the Philippines.. I was struggled internet there and no time even for yoga 😢 and too many things to do there. I went too many places such hot Spring falls and cold.. Miss your videos.
I'm appreciative that throughout this challenge we get to explore shapes through different poses. I was able to get to know my body more thia way, it was quite fascinating. Thank you Charlie for another great class!
I am speechless! thank you for the words, and for this amazing class, it is my favourite so far in the challenge! your guidance is so precious! thank you for so much!❤
Great video. Thanks so much for sharing your lessons.
I wonder if there is some sound processing software that can be used to keep the birds and your soothing voice, and remove the cars in the background.
I finished day 17. continue without quitting. thank you very much for all your efforts❤
Thank you so much for guiding us in all this, it really helps me start my day! I find that on the days when I skip class, I go to work stiff and tired, it's amazing what a difference this makes. Thank you! =)
Hi, Charlie! Thanks so much for sharing another class! :) we appreciate you!
Another wonderful class. Thank you Charlie for all of the hard work you put into these classes, it is very much appreciated. You are the best. 🙏😊❤
I'm starting to love backbends. Wasn't able to do them not that long ago, without being really uncomfortable.
Thank you for another wonderful class. I love all the variances in this 30 day challenge and how you ease us into new postures. Very grateful to have found your channel!
Thank you so much Charlie for an amazing class ! It helps with my back pain and stiffness . I still have a hard time to keep balance but I love it ❤❤❤
Miss Charlie I had so much fun in this class I fell down a lot lol but I was having so much fun thank you miss Charlie for all the amazing yoga classes you rock ✌️ and I was actually able to do some of the poses better than I thought I'm so happy thank you so much you rock miss Charlie ✌️
Please keep posting ❤
Amazing ❤❤❤❤❤❤❤❤❤❤❤❤
Beautiful practice, thank you!
Thank you for practicing with me 🙏
That was good and tough! We could not yet get the most challenging postures but we could feel improvement overall in our strength and flexibility
Charlie, this released a lot of emotions for me at the end of the practice, thank you so much for assisting in that release. That hasn’t happened to me often. So very much needed and appreciated. Your energy and passion for this channel are doing incredible things for so many people. ❤
I feel not really powerful today so I make a short count in some pose 😢 I guess this time I need to take more in shavasana but it’s ok I don’t have to always be 100% right
So good. I don't know where my balance went but I hope I find it before the next class. See you tomorrow.
Loved this!
Thank you ❤❤
You are welcome 🤗 thanks for joining me
Thank you for this practice which has started my day wonderfully ❤
many thanks ❤
Thank you❤
Thank you Charlie , awesome practice 🙏🤩🌻
Thanks
Thank you so much for your contribution to support my channel 🙏