20 Min Full Body Yoga Flow | Day 9 - 30 Day Improvers Yoga Challenge
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- Опубликовано: 7 июн 2024
- Welcome to day 9 of the 30 Day Improvers Yoga Challenge. Today we have a 20 min full body yoga flow revisiting some of the poses from yesterday's class.
Every other day in the challenge we will reset with a full body flow to give your body a break. There will still be the option to revisit some of the poses from previous days to keep your practice consistent.
In today's class we work through a full body sequence with standing and seated poses as well as revisiting side crow pose for those that would like to.
I hope you enjoy day 9 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
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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.
I got my feet off the ground in side crow for the first time! Your voice is so relaxing and encouraging. Thank you again.
I read this comment before I went to do this video. I had the same issue I couldn't at all get my feet off the ground the day before. And felt discouraged. But reading your comment gave me the courage to try it again and go for it. And guess what. I did it, I got my feet off the ground.
Thank you kind stranger ❤
I like at the end she yogas so good that when she dones she just fades away and transcends this realm
It is nice to see you to insist on the difficult poses. I know one day I will get side crow. My knee keeps on sliding from mh elbow
Yesterday I couldn't even get my feet off the ground in side crow! Today I did and balanced! Thank you!
That’s amazing congratulations on your progress. I’m happy that going over the poses a couple of times is really helping you to notice a difference day to day.
Lifting heels of the palms was smth unexpected for my palms, they were like “what is going on?!”… so strange how a simple movement that u do every day can become a challenge once it’s against the surface… thank u for a quick practice, wish everyone a nice weekend
Nice weekend?? Where do you live😂? It's monday night
@@angelauska hahahaha but I wrote it like 24 hours ago, and it was Sunday morning 😂😂😂😂
Lol right?? I was like “what is this and why is it a little hard?” By the end I was flapping my palms like a bird hahah
I'm not a native speaker, heels of the palms, 🤩learned sthg new
Or was it hills?
Getting air time in side crow remains challenging for me but I hope to improve as I continue with this challenge. Thank you for posting.
Yap me too a challenge
Same. But will get there, someday lol.
🙌🏾🙌🏾I'm so happy with my progression! Today, I was able to lift my leg during the side plank to the right. I was so EXCITED when I noticed the leg hovering in the air lol!! I haven't yet built up the strength on my the left side, but I'll definitely get there! ⭐⭐⭐⭐⭐
After 2 days of Menstrual break it feels soooo goood to come back to this...Day 9 done ❤ Namaste
Thank you so much for offering this challenge! I have been doing yoga for 20 years, coming from a dance background. I even took a yoga teacher training. I used to go to classes 4 to 5 times a week when I lived in a place where I could just walk out my door and over to the studio. I know have moved to a beautiful rural location and I found your classes on RUclips and I couldn’t be happier! I love the settings that you film in, the water, birds, flowers… your instruction is clear, your voice is calm, your camera angles are good, and your classes are exciting. Sometimes you bring us into a pose and I don’t know how to describe it, but I kind of let out a little squeal of delight! Thank you so much for sharing your gift with the world! ☀️
I love your calming voice and the sounds of the birds in the background
Aww great I was missing the birds sound in this new challenge
❤
Thank you so much, Charlie🩵 for this wonderful practice and your gentle care 🙏
Thank you for joining me 🙏
I did it I did it !!! I got side crow on both sides !!! That tippy toe fold thing is hard tho !!! Can't wait to keep going !!!
Amazing congratulations on your progress and thank you so much for sharing your breakthrough with me ☺️
Day 9! This is the first time doing 9 straight days of yoga. Feeling some kundalini energy from the lower body poses and quick breathes needed to hold the poses! So many new changes experienced in the body. Thank you ❤.
Great way to start the day. Especially after yesterday’s super challenge. Thank you 🙏
Thank you I’m glad this was a welcome change in pace and direction ☺️
Anything concerning balance was a huge challenge this morning. I think I’m having a hard time focusing since I have a lot going on, but I’m hopeful that revisiting this class again tonight will bring improvement! Thank you, Charlie!
Evening update after a second go: I balanced longer in left side crow than ever before :) a well received improvement after a challenging mental day.
Love this flow. Need to work on Side crow and those twists but one step after another. Thank you so so so much 🙏🏻✨
I'm lagging a little bit behind, but still motivated to follow through with this challenge! I feel so good after each video! Thanks very much 🙏
I love these slower in between flows!
I was able to get into crow for a second!!!!! On both sides 😁
I kind of got my feet off the ground in side crow pose 🎉 your pose of the day reels really help!! And the 20min practices are starting to feel short, which is something I wouldn’t have thought to say a few weeks ago 😂 I also feel more mindful of my posture these days ❤ thank you Charlie!!
Thank you for the perfect pace
Good Evening Charlie. Just did this wonderful practice while hearing the voices of the birds in the mountains of Lebanon. It was to some extent a repetition of yesterday's class especially the one with side crow pose. Many thanks again ❤🙏🧘♂️
Yesterday i was physically tired, i had to quit at min 5. Today well rested and energised was able to give my 💯 & enjoy the practise. Day 9✅💜🧘🏾♀️🇰🇪
Always such creative sequences. Really enjoyed
Thanks Charlie powerful flow really energizing appreciate you see you tomorrow for day 10 have a wonderful evening fantastic job
THANKS day 9 ✅ i can SEE and feel the progresa✨💜🧘
I’m so glad you are noticing a difference
❤❤getting there with half crow 😊but very challenging!! Thank you Charlie 😊
My nervoussystem says THANK YOU Charly!! ❤
Thank you so much Charlie ❤
Thank you for practicing with me 🙏
Thank you miss Charlie I really did enjoy this class you rock miss Charlie ✌️
Thank you, as always great practice ❤
Thank you so much ☺️
Thank you Charlie, really enjoying the challenge, need to work on my binds, I will get there,maybe one time😅, awesome practice 🙏🤩🌻
Thank you so much for sticking with the challenge so far there’s going to be a lot of opportunities to work on your binds in the coming classes ☺️
I still stick with you see what is abvaillible to me. Thx ❤😊❤.
Thank you so much for sticking with the challenge so far. I really appreciate it 🙏
Thanks so much I love these videos Charlie. Side crow is a bit out of my skill set sadly but I'm trying! I cannot decide what country you film these in it looks very nice.
Thanks for doing side crow two days in a row, Charlie. I’m finally nailing it!
I’m so glad revisiting it each day helped you. Thank you for practicing with me
Thank you for your practice🙏 In shavasana, I felt like I was in the village at my grandmother's😌🌱
Need to get more twisty. Found your "short" for preparing for side crow - just what I needed. Love your inspiration and instructions. See you tomorrow.
Thanks for day 9, feeling good
Thank you so much ☺️ I’m happy to see you are feeling good
I am absolutely loving this challenge! Thank you! I do have a question though when we were going into side lunges and then the next positions with the foot flexed (sorry I can't remember what it is called) my outter hips were cramping on each side doing it. I was using my hands/fingertips to support myself on the ground. Is there a way to stretch my outter hips so they won't cramp up so bad?
I love the many 20-minute sequences that you offer. Just perfect to do several times a week at the beginning of the day. Anything longer and I get antsy :). Thanks much!
This was the closest I've gotten to getting air time in Side Crow. Thank you for pushing me to try harder, without pushing, or any pressure at all... 😅
I love hearing the rooster in the background haha. I was able to do side crow on my right side today! Not so much on my left lol
I’m glad you are enjoying the background sounds ☺️ congrats on your progress
🤣🤣 I thought I was hearing things! Ok, I'm not bugging out lol
Did days 8 and 9 today, was nice having another chance to practice side crow and the bind, dont know why but skandasana was challenging for me today, another great flow!! ❤
Tks Charlie!
I am absolutely getting somewhere now with side crow ❤I just couldn't get it before at all
Holding the side crow as per cue today, practice makes improvement. Sitting back in half split during the low lunge / half split sequence was really good, felt a deeper stretch.
Toe mash crow crash. Persisting. Thanks!
Loving this 30 day challenge!❤
Lovely flow! ❤
Thank you 🙏
Loved this thanks Charlie! Still can't manage crow at all... Somehow it feels like my leg to arm ratio just doesn't make it possible 😂. Will keep trying . Thanks for such calming and strengthening practises.
I got side crow for the first time today! Yesterday was the second time that I ever tried to do the pose and not gonna lie I got frustrated, but today's class left me surprised! Thank you 🩷
It's been a lovely challenge so far, thanks Charlie! 🙌🏼
Thank you for your kind feedback I am glad you are enjoying it
Day :09 is completed. Thank you Charlie ❤❤
No hangtime in side crow for me. But I loved this, esp the side lunges w bind. Very thorough flow. Flew by
Thank you, Charlie! 😊
It’s so hard girly thank yiou
Thank you.
🙌🥰🙏✨️🇲🇽🤍Day-dia 9! Thanks Charlie!!
soooo much enjoing your practice....
Amazing practices never done yoga need to give this a try
What a beautiful spread ❤
I got only one foot off in side crown today🎉but yesterday it was impossible)thank you for the 9 practice
Thanks dear Charlie.
thank you charlie
Love it!!
Thank you
Thank you for this awesome experience every morning)💜🔥
Thank you for being a part of the challenge
Merci! 🙏🧡💛
Loooooooooved it! 🖤
Day 09 ✅ Thank you ❤
Love you sweetie and in love with the challenge thank you 💕💫🌷✨💞🌸
9 день - done!
❤❤❤
Love it💝
thank you💕tired today but did it!!!
Thank you for practicing with me despite feeling tired.
Perfect 💓💓🙏
Thank you so much ☺️
Thanks ❤ 😊 🙏 ❤ 😊 🙏
Ty.
I could find now or more that ledge for side crow but still drop down in chaturanga...but keep on going thx❤😊❤.
Very lovely practice ❤ I like your yoga outfit 😊
Thank you for joining me for day 9
I’m trynna be professional but it’s hard when it’s about you ❤ enjoying the class
There is shivering in the legs but it is good to do it is difficult to do in the age of 47 thanks Charlie ❤
Thanks
Day 9 - Done ✅
Thanks again! Where is your filming location? It's always so lush and beautiful
Day 9 : ✅
Still having a hard time to understand side crow, definitely not having it yet but I'll keep working on it
On 1 side, I managed to hold side crow a bit longer this time, was a bit wobbly tho, so kinda need to work on that
Day 9✅🙏
Спасибо
Meanwhile the sound at the end of the video is quite funny 😂😂
Lovely day 9, still working towards side crow but for some reason I think it has to do with my set up, is it possibly my stance is too wide and that’s why I’m not feeling supported?
❤
I'm getting familiar with your birds❤
It was a wonderful session..i want to know that is there any sort of warm up required to start these yoga session..
No. The first poses are the warmup😃
Hi Charlie you are the best❤❤❤❤❤❤wes
Is it normal to only be able to do side crow on one side when just starting out? I got it for the first time on my left yesterday and again today, but the right side just really doesn’t want to hold it lol
Hey yes this is absolutely normal, we have easier sides where poses progress quicker and not so easy sides.
✨👍1st one
I really don’t get the hands position in the side crow. I’d appreciate a step-by-step guide for it
❤🙏🙏♥️
Hi, where does Charlie film from?
I dont understood how i would ever do side crow 😢 How would i start from the basics for this