20 Min Yoga Flow For Upper Body Strength | Day 23 - 30 Day Improvers Yoga Challenge
ฝัง
- เผยแพร่เมื่อ 21 มิ.ย. 2024
- Welcome to day 23 of the 30 Day Improvers Yoga Challenge. Today we have a 20 min power yoga flow for the upper body strength, working toward forearm stand and handstand.
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 to strengthen your core muscles and then we move into a gradual sequence that builds with each round so that by the time you get to forearm stand and handstand you will hopefully feel ready 🤞.
I hope you enjoy day 23 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.charliefollows.com
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.
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Charlie, you are such a gifted teacher! I had a deep fear of lifting both my legs in the air, but with this challenge i did all the arm ballences as best as I could, with zero fear ande lots of fun! Thank you so much!!❤❤
Got further up with those hops today!!! Had to step to Malasana because my Yorkie Sid decided to lay down underneath me in down dog 😂❤
This is such an amazing resource Charlie thank you for your generosity
Loved the shapes in this practice. Challenging but lots of fun x
I really enjoyed this 20 min yoga practice. It was more like medium level. The monkey pose was something new😊. Many thanks again, Charlie❤️🙏🧘♂️
Thank you so much, Charlie, for this wonderful Day 23🩵
❤ I like the controlled landing to malasana, then the monkey jumps as a practice to handstand. Still improving. Thank you. 😊
Strenuous but rewarding more than frustrating. Thanks!
I may have started a few days late, but I'm thoroughly enjoying your challenge. I've already noticed significant improvement in myself.
Still need to work on my forearm balance but i am so happy with my progress and i cant thank you enough!❤ perfect kickstart for my week! Thank yooou
So glad you enjoyed working on forearm balance ☺️ thanks for starting the week with this one
I set up the mini yoga mat at the wall in anticipation of forearm stand and handstand and at the end, realized that the monkey jumps were the handstand play. I enjoyed the funky pincha one leg raised hold, helps to build strength and I tried to work on active flexibility in that hold too.
I quite liked the controlled jump to malasana. I’d love to get my jump from downward dog to top of the mat even half as strong and controlled as yours :) I’m a little fearful of giving too much when practicing forearm stand and handstand because I don’t have a lot of space. But it’s still fun to try!
Such a playful class for a Sunday! The monkey jumps were fun, even though I know by now that fear will probably never allow me to do more than bunny hops and one leg raises in my attempts at hand/forearm stands. My consolation is my perfect headstands with splits😅Thank you for the lovely guidance Charlie!🙏🏻
Muchas gracias, siempre unas clases muy buenas, excelente, estoy aprendiendo cada día en este maravilloso canal de TH-cam, Thanks!
👏🏽👏🏽👏🏽Thank you for another day of great yoga, Charlie! ⭐️⭐️⭐️⭐️⭐️
Merci Charlie pour cette courte et FUN seance!🙏🧡💛
Great practice and def challenging! My upper body strength isn't quite there yet, but I'm def feeling the engagement more!
That is really encouraging to know. Thank you for sticking with the challenge 🙏
Love this challenge so very much 🤗 ❤ thank you Charlie ❤❤❤
Thank You 🙏
After today’s practice I thought I’d just play with crow for a bit, because I’ve been feeling myself get closer and closer to it during the last couple of months, especially these weeks with the challenge. And it’s as if a switch has been flipped in me. I can do it, no problem. It’s so amazing how it’s all of a sudden easy, and I’m very proud of myself and grateful to you Charlie, for helping me accomplish it. 🎉❤
Thank you Charlie!
To day was so fan
Thank you so much for a fun challenging class. However all those squats are pure torture! Can you create a flow that focuses on building knee strength? Thank you so much for all you do. 😊
Better late than ever ! Day 23 ✅ thanks thanks thanks 💯🧘💯✨
This challenge is CRAZY! In a great way. That brain of yours is so creative. I would love to just talk to you about how you plan it. Do you see bits and pieces and work it together? Ik I saw something where you said you start with a pose and go through a full range of motion into and out of it… but Do you start with a theme? Like legs or upper body, power flow …… or does the theme happen.
I’m so appreciative of the changes that you make between the challenges and the regular videos they’re all different. But the challenges are definitely a set. And this one is sooo different and interesting
Hey thank you so much for complimenting my creativity, it is always something I work at. With this challenge I had a list of peak poses that people had requested so I tried to organise them in order of intensity so we could work from a more foundational level up throughout the 30 days. As for the peak pose flows I sequence based on what is needed to work into it and as for the full body 20 minute classes, they include a little of everything so I just got creative and enjoyed offering classes that were a bit different.
@@CharlieFollowshey, HI! Thank you for the reply. I’m always happy when you take a moment to reply to me or comment on my progress it’s only been a handful of times but it still means alot considering how many students you have commenting - thank you for the insight into your process this time.
I want yoga to be my career. I found myself in yoga. My goal is to get my 200 hours ytt before 2024 is done. There are many beautiful 100+ years old buildings houses and empty schools, also grocery stores and randoms around here. But it’s a nice area. Getting nicer. With a need for yoga. Everytime I drive by one of them I get lost in my dreams of how I want it to look- and then the steps I need to take…
Ok full circle this comment- because I have had such amazing guidance first with Adriene. And then mostly from you, intricate teaching and cues. Your tips and teaching reels .. I feel confident that I’m good enough- and I LOVE this practice. Mind body and soul.
Day 23 - Done ✅
thank you❤❤🎉🎉
Thank you. I do a happy dance inside whenever you program any warrior pose❤
Owh thank you for your lovely comment 🙏
Will this challenge be available to practice after June 30th? I've missed it and was hoping to give it a try in July. 🙏♥️
They’re usually up…. Until further notice…the one from a few years ago is there. It’s my fav. And then last winter’s are there. It should be! Just open her channel page. Or type in yoga with Charlie 30 day challenge and they all come up!
Hey yes the challenge will stay on TH-cam forever. All of the classes are in a playlist so it’s easy for you to find.
@CharlieFollows thank you! This is my first time doing a challenge with you. These classes have been wonderful for me getting back into practice. You are truly an excellent teacher.
Day: 23 ✅ Thank you Charlie ❤
Thank you!
DAY- DIA 23🎉✨️🤍🇲🇽🥰🙌Thanks Charlie!!
First. This is what I am looking for. Thank you.
That was fun my monkey only crawled with my pc on the side. But love dolphin I used to do this when I had hurted the nerf in my hand. the hopping worked also well. Thx 😍🤩😍
Day 23 done
Thanks for all your work❤
It’s my pleasure. Thank you for practicing with me 🙏
Short and spicy ❤ loved it thank you
Superb Mam ❤️❤️❤️
Thank you so much ☺️
Fabulous practice monkey jump is fun I do animal poses regularly it really helps doing these poses this was a tough practice fabulous job Charlie see you for day 24 tomorrow have a wonderful evening
Спасибо
Monkey jump was fun
10:14 my last landing was almost silent!
Hi, Charlie. I’ve done all 23 days but the progression to forearm is challenging for me. I always feel like I’m leaning too far over my arms when I pike my hips up into dolphin. I almost feel like I’m gonna fall over if I keep brining my feet closer. I’m sure setting up my camera to watch back will be the trick. I was just curious if you ever felt like that when you were learning it too.
Hey absolutely I felt like this and it was down to a lack of strength and the ability to hold myself in position with my shoulders over elbows. This gets better with time so don't worry if it's feeling impossible right now, just keep working at it. It seems like you already have a really good awareness of your alignment which will make it easy for you work on keeping shoulders over elbows. A tip is to press from your elbows to your hands to push the floor away, this can help prevent you from sinking into the shoulders which is what happens when you shoulders move forwards. I hope this helps x
@@CharlieFollows thank you so much!!!! 😊 I’ll keep that in mind, can’t wait to finish this out!
Day 23 : ✅
I really liked this class, I started to feel balance and to lift both legs in forearms stand. Just a question Charlie, in forearms stand, my head touch the ground even while I am engaging my shoulders and pressing into my forearms.... Is this normal ? 😢
Hey don't worry I used to rest my head on my arms when I was just getting started with forearmstand too. There is nothing wrong with this and in time with more strength and awareness you will be able to keep the head up.
@@CharlieFollows ok thanks ! I really thought I was doing something wrong !
Still feel so much weight on my head in dolphin that I get so dizzy I need to pause otherwise I would through up.
😢 What do I do wrong? 😢
If i was upside down on your soft left foot in the middle could i hang on upside down
A nice session to end the weekend for me. Keep them coming Charlie - Nameste 🙏🙏🫶