30 Min Yoga Flow | Back Flexibility & Mobility | Day 24 - 30 Day Yoga Challenge
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- Опубликовано: 22 янв 2024
- Welcome to day 24 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 Dancer, also known as Natarajasana. This class includes postures that target the spinal erectors, abs, hip flexors, hamstrings and glutes to help you warm up for Dancer. 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.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.
Just found out I'm pregnant so starting my journey off with this flow is amazing ❤
Congratulations!!! As a yoga teacher (and a mom), modifying the belly poses (locust) is best practice when pregnant. You can do them on your side while your growing your little one 💜💜
Hey! Congratulations! Wish you the best in this new stage of your life!
Congratulations, what wonderful news
Congratulations!
Heartily Congratulations 🎊
Charlie was born to teach yoga.
I have been doing yoga on and off for yearssss with another popular youtuber but felt I was not making the progress I wanted. I randomly stumbled across your channel the first week of January and Charlie, I feel the words I have cannot express my gratitude for you. Just since this 30 day series I can feel the strength in areas I didn't realize were weak. I had surgery on my stomach in 2021 and haven't been able stretch my abs without discomfort. The first series of backbends was INCREDIBLY painful but at day 23 I am stretching my abs and doing backbends pain free! Unbelievable! I thank you and hope to see your channel grow into the millions!
Me too! This is exactly what happened for me! I fast forwarded my abilities in a month then two and now three ish I’m doing advanced poses. When I started I couldn’t even lift my hips in side plank! I had only done a handful with the other instructor on here. Charlie has a gentle way of just leading you through the difficulty. The other one talked…. A lot. I needed it to begin. With the trying not to fidget during my seriously beginner out of shape stage. Now 60 pounds gone. I can’t take away the other woman’s credit. But Charlie is next level.
Kind of cool to hear an almost identical story to mine
Oh yeah I thought I was gonna die when I realized wheel was a regular here. The back bends were scary. Painful
Aw I love this! I started with yoga with Adrian, to Jessica richburg, and then graduated to Charlie!
I hope you realize how amazing of a teacher you are. I’ve been practicing since 97 and I’ve practiced with world leaders. You are precious and rare. Your understanding of form and nuance is outstanding. ❤❤❤
Wow thank you for such amazing feedback, really I appreciate you acknowledging my skill as a teaching and am encouraged to read that you think a have a good understanding. Thank you so much 🙏
Love the bird song n your gentle breath. Almost feels like we are in the same room❤
Oh thank you that's exactly how I want it to feel. Thank you for your feedback
Happy Tuesday 😊👋
Charlie, thank you for your RUclips channel. You are the first person I regularly practice with online. I really like everything you do!
Thank you so much for practicing with me regularly, I really appreciate your consistency
This flow in incredible, I'm feeling amazing!
Thank you Charlie, you're a blessing 🧡✨
I set my intention, or affirmation…”remember your strength and power”.. And, I managed sugarcane today 👍 Imperfect and a bit wobbly, but I’m super happy 😃 Thank you so much sweet Charlie for another amazing practice 🙏🏽 The days have flown, haven’t they 🤔 Enjoy your evening yogi.. Namaste 🙏🏽❤️
Very much like me. 😂🙏
Brilliant 🙂
❤⭐ Thank you for day 24 Charlie. Feel like dancing through the rest of my day. x
Many thanks again for another amazing flow. Day 24. ❤
That was fun.Day 24✅🧘🏾♀️🇰🇪
This was an amazing class, Charlie. Lately, I'm beginning to see myself improving with backbending and balances. Thank you again.🙏🙏
Have a wonderful day and thank you all for an awesome morning flow! 🌄 Peace and Wholeness 🤙🕊🙏❤️🔥
Thank you kindly for this class. Although I feel pretty 😩 frustrated, I’m hanging in there. By the time I have gotten the pose, you have already moved on. I have to keep rewinding…. Anyway I still enjoy your classes. 🙏
❤❤❤Thanks you Charlie...@all have a nice day...This morning wasnt really nice to me... But This flow increased my mood and energy ❤❤❤❤
Perfect as always! Have a lovely day lovely!🤗
What a beautiful practice!❤❤❤ Of course I struggled and it was challenging, but at the same time at times I felt proud of myself, and I felt as if my body was telling me: "Look how long way have you gone from day 1. And stop mourning the strenght and flexibility you used to have 10 years ago and explore and improve safely what you got now."
Thank you, Charlie!❤
While last saturday was my hardest day and I have to do it in 2 parts with a big break I have to say I noticed today my balance is definitly getting better and I am much more strong in my wrists, arms and shoulders as on day 1. Thanks Charlie!
this is the only yoga channel I've actually been able to stay consistent with. It's perfect pacing, challenging, and relaxing. I've also noticed where I've gotten stronger when I do other forms of work outs and it's very exciting and rewarding. thank you!
I feel this exact same way, what a gift Charlie is!
Thank you dear Charlie for an other amazing practice! I can’t believe I made to class24🙏🏽🙏🏽 I love the flow of this class and a Dancers pose of course! Have a blessed day!❤
Did a little jig when I heard dancers pose!!! Love this pose. Sugar still a struggle… but much improved! Thank you Charlie!!
I just started practicing Yoga after a 30 year stint with martial arts. I made a 1 minute video this morning that Yoga folks might like. I enjoy Yoga. It gets me connected with Universal Chi, and it helps with the flow of Chi. Settles the mind. Look within.
Loved it. I could feel how attempts at sugar cane helped me reach dancer's pose. Thank you for this challenging and rewarding class Charlie ❤😊🙏
Hi!! 🙏 thank u.
I could hear the pool more today. In svasana I visualized warmth of the sun on my face. I swear I felt it melt over me! Here, It’s a few inches of slush outside and about 40 degrees! 👌
I love Dancer. It’s a good one to practice not flaring my ribs out in foot grabby postures 😉 - as a child gymnast I began to over arch my back. It’s not as corrected as I thought it was 🤷🏻♀️
You are radiant and tan in this video. Your smile always makes me smile especially on a “meh” day like today. Thanks again
I was a wobbly one..
Slowly but surely I can feel myself getting stronger 💪 even when I feel like I didn't do a particularly good job during the class, the satisfaction of feeling sweat in my hair is a good feeling. Thank you Charlie!
Thanks Charlie for another great practice. I am energized and ready to start my day ❤
My affirmation was "I am safe" . My wrist pain is starting to reduce and I was able to do dancer! Such a beautiful pose.❤
Fantastic practice Charlie unique u did dancer pose I been practicing it at gym as my warmup before strength training u are amazing trainer I really appreciate you for this challenge have a wonderful evening see you tomorrow 😊
Good morning Charlie. You are just an extremely patient and great teacher. Thank you for this relaxing but effective class 🎉
Jamaica 67 yrs. Blessings ❤😊
I look forward every morning to practising yoga with you Charlie. Thank you so much for all you do and share. I feel more peaceful, more flexible, stronger and lighter. In gratitude to you.
One of my faves! I love the gradual exposure
Today I am trying to be kind to myself and letting myself do only what my body feels good about. (Instead of punishing it) I am trying by best and I am happy to be here doing the flow with the best teacher! I feel like Charlie would be proud of me as a student for trying to take it slow🥲💕
Hey Charlie! Despite all the soreness still getting along with your challenge & loving every moment of it. Really loved the way ended the practice with the side bend stretching as one normally used to starting the practices with those stretches. Guess it’s one more of your ingenious innovations 🤎👩🏻💙🍑💋🥰🙏🏻👌🏻💪🏻
Thank you Charlie for an amazing practice 💕💕💕💕💕💕💕
That was exactly what I needed today! All my cells woke up after a long day of work and soaked in happiness with every move 🎉
Thanks for this class! Love how you build up the 30 days challenge and with all the prep work from the former classed I actually managed dancer without having it done ever before. Your way of teaching is absolutly amazing!
Awesome flow 💃🤸Thanks again Charlie🤗
Today my balance was all over the place and I had to skip several downdogs cause my wrists wouldn't take it but I felt my dancer was better. My affirmation was "find peace inside even during hard times". Thank you Charlie, see you tomorrow for Day 25!!!
Thanks for the wonderful practice
Shocking to see how your body movements are in yoga poses some moves are very scary but the way youre carrying it is phenomenal.
Amazing class. Loved the progression. I found my balance again and enjoyed flowing with you. Feeling good and ready for the day ahead. See you tomorrow.
Another amazing sequence. Peace to all.
Last week was difficult, but I’m feeling stronger, especially my upper body and wrists. Thank you so much, Charlie, for taking the time to create and film this challenge. I am so grateful!!
Thank you Charlie for another wonderful practice ❤️ 🙏 ♥️ 🙌 💕
Good balance between slow Time and challenging Time 👌
This challange has been amazing and I can def see the improvement in my strength! This class was just perfect
Gonna practice this tomorrow morning. It's already late Tuesday night in Malaysia 🇲🇾 😅 ❤ Good night, Charlie and all yogis 😊
Thanks Charlie ❤
I love dancers ! Thank you
Big tnx charlie for the 24th day
Thank you for joining me ☺️
Thank you, great class. Yes!!!! Day 24. Wow already. Dancer pose was good 👍
Thank you, Charlie! This practice was lovely!
Amazing practice as always, thank you Charlie 🙏🤍
Great class! Ive always loved dancer and I was able to get further than I normally do. Thank you Charlie!!
Thanks Charlie! ❤❤
I really enjoy every class ❤ Thank you so much, Charlie 🫶
Thank you, dear Charlie! Your classes are balm for the body and the soul.
Wonderful class packed with little gems. Thank you.
Have to love back bends 😂 I managed to do Dancer 😊 Thanks for the class Charlie, Nameste 🙏🙏
Thank you Charlie. I really appreciate your time and energy as well ❤🙏🏻
Thank you miss Charlie I really enjoyed this yoga class you rock miss Charlie I can't wait for tomorrow's class ✌️
Thank you Charlie and thanks for the donation link finally. 😊
Thank you so much, Charlie Follows 💗 Every day I practice yoga with you and it’s the best desition in my life. You're wonderful yoga teacher. I love you and your yoga classes. I wish you and everyone happy life and good health 💚
Hi Charlie, your natarajasana is graceful and beautiful. Thank you for this lovely practice, I really enjoyed it ❤
Thank you for your kind and warm energy.
Everything about this class was so perfect. I loved the different backbend poses such as Wild Thing (you know 😏), Sugar Cane and Dancer (also one of my favorite asanas) 😍 I feel super relaxed after this practice and am going to add this one to my favorites. I'll definitely keep coming back to this video 😍! ps: Day 24 ALREADY 🥺?!
Thank you Charlie 🌺
Hi Charlie,
I love how you change the angle of your background every class giving us a different perspective and a whole new background! You are an amazing instructor, thank you for all the excellent classes you have posted!!! Xox
Thank you for the wonderful practice and motivation
Dancer stayed upright, for a few breaths. Good sequence! Thanks.
Fantastic class, thanks so much! I had a sore back from too much lifting. This has really helped.
Thanks for this beautiful practice
It makes me feel super relax 😎 🌞🧘🏻
Appreciate it so much that you do such amazing classes for us
Another amazing class! Thank you 🙏
Great practice! Thanks 🙏
A blessing. You are a blessing!
Well, I fell asleep on the couch last night, so this has made a lovely morning stretch even if my body wasn’t as accessible. Looking forward to day 25 tonight!
Thank you Charlie,you are amazing 🙏🤩🌻
Hey Charlie, just wanted to say am so so proud of and happy for you!!! Your channel has grown a lot in a short time and you definitely deserve it 💯!!! I haven’t been able to participate this challenge bc of my ankle’s ligaments but am healing and I really hope this is possible to do later on!! Been doing a mix of your classes and my own routines that got approved. Sending you love and light, enjoy every second of this hun. ☺️🩷
Nice practice. Thank you Charlie ❤
One more amazing and easy practice. This time I decided to make those poses that were easier and it felt fine and pleasant ❤️
Lovely! Thanks, Charlie❤
Thank you for joining me ☺️
Thank you so much, Charlie
Amazing! thank you Charlie :) ❤
Thank you! 💜
"this can be a wobbly one" Charlie said, after I successfully wobbled myself through 20 minutes of prior balancing poses
So happy to feel my arms are getting stronger. At the beginning of the challenge I couldn't do the side plank without modification. Today I did it complete =)
Bellissima lezione,thanks
Thanks! U R an Angel!
Thank you for practicing with me 🙏
Amazing, thanks so much😍🥰
I could do the sugar cane on both sides now but with the grounded leg bend. I love to do the dancer my favorite. Thx ❤🎉😊
Superb class Charlie thank you. I really enjoyed the flow and movement. I managed sugarcane on my left side so will work in the right. I also managed dancer pose on both sides. Thank you for your expert guidance and teaching 😊.
Loved it! Thank you 💜
Amazing class ❤
Thank you so much. I have hypermobile ankles so balances can be really wobbly but the gradual lead up to dancer meant I balanced perfectly. You are a wonderful yoga teacher and I am really progressing with this 30 day challenge. I can't wait for June 1st to start another challenge with you.
I started this yoga challenge but can not make it as every day routine. Now I am coming back. It feels refreshing and honestly my body is very thankful for the little movement in my sedentary life. Thank you for doing such an amazing classes and for helping me and everyone here feel better ❤️
Thank you❤
Thanks!
Thank you ❤
Thank you very much ❤🙏