25 Min Yoga Flow | Upper Body Strength & Mobility | Day 12 - 30 Day Yoga Challenge
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- Опубликовано: 10 янв 2024
- Welcome to day 12 of the 30 day yoga challenge. Today we are focusing on the upper body with a 20 minute yoga flow for strength and mobility.
In this class we are working towards Side Crow pose, also known as Parsva Bakasanana. This class includes postures to strengthen the upper body, abs and hip flexor muscles, as well as deep twists to prepare you for Side Crow 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 20 min upper body 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.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.
Hello friends I hope you find breaking down side crow in this way more accessible 🙏
Hello Charlie mam,,,, namaste,,,, pls continue this challenge after 30days,,,, make sure it's gonna be 365 days challenge,,,, and pls make hatha yoga video
Hey Charlie, I really enjoy your videos. I am a web designer and was wondering if you have thought about giving your website a makeover?
This was really awesome❣I had never successfully done crow pose until today with this video, and I was astonished! I do believe it had to do with the way you skillfully chose all the movements leading up to it. You totally have a great understanding of how to break up complicated things for everyone to understand.
Another awesome video, thank you for making my day!!!
So pleased to see you have a blanket for your knees, I was concerned to see only a mat on a hard concrete surface at the start of the challenge. Though the backdrop and birdsong are beautiful.
19:30 you are very strong 💪 I believe that you can do the Baki pose .It’s a one arm side crow 🦅 🕉️⚡️
This actually made me cry. Even though I sometimes enjoy your videos as I go on I feel less motivated.
What a challenging practice, but fun! My arms are still shakey. I will say, without hesitation, I nailed Childs pose 😊
Thank you Charlie for presenting these more advanced poses in such a way that is not intimidating, you are awesome.
For the first time in this challenge I felt discouraged. I wasn't able to hit some of the poses (even the ones I was able to challenge myself doing) and the three crow poses feel so far away. But I came to the ending and was treated with a nice shoulder massage. I feel like I could've done better but I'm still proud that I came and completed day 12! Thank you Charlie and see you tomorrow!
Me too. Had to rest in child pose and felt the tears falling.
I can imagine the challenge explaining side crow while in side crow. I appreciate your guidance during these tough poses Charlie ❤🙏🏻. Hope you are having a wonderful day.
Didn't feel really motivated today but just dived right in without much overthinking and enjoyed this strong flow so much! Now feeling a lot of energy and relaxation at the same time and happy I did it.
Never before in my life did any kind of sports that many days in a row, always thought about myself as a person that cannot enjoy sports. Turns out I just hadn't yet found a way to move my body that I can fully enjoy.
I just love doing yoga with your classes and enjoying this challenge to the fullest. Probably will end up repeating this in february and see what progress is already made:)
Today first time I managed crow pose (for like 2 seconds, but yeah😅) - your Shorts about crow pose have been VERY helpful in this!
THANK YOU 🙏
Today, after exercising yoga for 7 months I did for the first time side crow😦 I’m so happy and proud of myself, thank you Charlie for your help🥰💪
Me and my wife we find you for case , we use to practice yoga every morning together, well so far you practice is one of the best we find , thank you very much for your efforts
This was the first time I managed putting my whole body weight in the crow pose. It was only for a few seconds, but I am already so happy with it.
Side crow was almost impossible for me pre-knee surgery and even more out of reach after. However, that is totally ok. I'm ok with where I am at. As long as I get on my mat and do something that is a success in my book. :)
Appreciate you being such a terrific guide Charlie! So glad I found your channel. Namaste. 🙏
I love this! Thank you for sharing. Your compassionate approach to the practice and your gratitude for being able to get on your mat regardless of what you can or can’t do 🙏
I couldn't get side crow, but today was the first time that I was able to put my full weight into my regular crow pose and balance for a couple of seconds, and I'm super proud of that progress ✨ and now I have a new goal ☺️ thank you so much for these videos Charlie
You are amazing. Through the last month of consistency doing these I actually ended up holding side crow the second attempt even with shoulder instability and injuries! You are a great instructor I really appreciate all the time and thoughtfulness you put into these for us all. One aspect that I really appreciate is the mindfulness
that is unique in the way you implement it all not just movement. Thank you! Have a wonderful day, and its pretty cool to see the community comments with all the determination and positive vibes! 🤙❤️🔥🕊🤟
I also have shoulder instability but these practices seem to be helping me
@victoriabryant3078 that's great to hear! Well, just know you are not alone in the healing as we continue onward and upward! Wishing you Peace and Prosperity 🤙
That was tough but enjoyed it. Thank you lovely Charlie...
I really enjoyed this powerful and strong flow. As I've said before: I love anything Crow Pose 😂. I'm slowly working towards extending my arms into Crane, which is super hard and challenging (also fun) 😅. Side Crow is also very fun to practice, especially as this one allows you to enter some other - more advanced - postures. Thank you very much ♥︎
Packed with many poses. Thank you.
Thank you for practicing with me 🙏
Thank you very much! 💜
Thank you for practicing with me 🙏
Day 12 (b'day practice) ✅🙇🏻♀️💚
Thanks for another beautiful challenge, Charlie! I haven’t achieved side crow pose yet. Not correctly, anyway. 🥴 I use both of my upper arms to hold my hips & legs. Is this an OK way to work toward eventually stacking legs on one arm? I’m sure you have a great short on this. I’ll look! See you at the next challenge! 🌈
By the time we reached the crow pose my wrists already felt tired and weary… i kept going, the crows are still “very far in the sky for me”…. Thank u for ur time, even though once again feel like crying…
Before today, I’d never wanted to try the side crow. That was too far for me. Today I followed you even if my feet couldn’t leave the ground. Now I believe one day it will happen just like it happened for the front crow and the wheel. Thank you ❤
Great session❤❤, couldn't do side crow this time but I'll surely do it 😄 Thank you so much for your guidance 😃
Day 12! Having a great time CF! Thanks for posting this 🙏
I enjoyed this video and I respect how professional you keep your videos. Much appreciated and keep up the hard positive work.
Thank you for your recognition, I really appreciate you practicing with me 🙏
Thank you so much Charlie ❤❤
Thank you. Side crow was hard. You made it look easy. Thank you... wonderful day. Mom's Birthday 🎊🎂
Thanks for another awesome lesson Charlie, practicing during a big snow storm. Lots of appreciation from Driftless Wisconsin!
Thank you Charlie for another challenging but enjoyable practice. I am sure with time I will manage the crow poses. Looking forward to tomorrow x
love your classes! u rock!
I’ve really enjoyed this wonderful practice❤ Thank you so much, Charlie 🌹
I am enjoying this challenge SO MUCH I look forward to these classes every morning. Thank you so much for creating this!
I feel freedom in my body and mind, thanks a lot🥰
Thanks, Charlie! Loved this flow.
Another lovely class, thank you so much!
Thank you so much Charlie ❤ Loving the challenge
Thanks for making this challenge. This is so convenient and fun☺
Thanx again!
I usually practice side crow by putting both hips on both arms. This is the first time I tried one arm side crow and I could do it! Thanks for another great flow!
It's TGIF here in Indiana. Have a great Friday everyone! Thank you Charlie.
I can’t do flying poses but definitely build up some upper strength with that class 💪 thank you Charlie!
I love the way u guide us to arm balances! You are amazing! Thank you!❤
Thank you Charlie. Working towards side Crow 😊❤🙏
Thank you, Charlie. I will be looking forward to mastering this as I continue my practice with you.
That was incredibly hard!!! Definitely gonna revist this. Thank you for your hard work
Thank you for the class, which was challenging but enjoyable. I can feel today's class in my stomach muscles more than anywhere else. I will look forward to the next class.
I was very surprised I was able to do this pose! Your guidance is incredibly helpful
Good morning,
Thanks charlie 😊
All the classes are perfectly aligned so good to continue 🙌
I am from India and practice yoga with you daily . Lot's of love from india and pranam gurumata(for female teacher)
Absolutely fabulous flow!!!❤
I enjoyed working side crow and crow, side leaning twist is definitely a strength pose. I appreciate the way the teaching has been structured, so intelligent.
Thanks for this power flow really energizing and flexibility first time doing side crow went well I appreciate you Charlie fantastic job see you tomorrow have a wonderful evening thumbs up always keep up the great work excellent challenge 😊
Miss Charlie I got so excited I was able to hold side Crow for a little bit I'm so excited thank you so much you rock miss Charlie it wouldn't be possible without you you rock ✌️
So far it’s my favourite day of the challenge!
Thank you for your work ❤
That was a cool pose, I've never tried it before and you guided into it in a very accessible way.
Hi Charlie, this is by far the best challenge I have ever participated in! Thank you so, so much❣❣❣
This was a very dynamic flow loved the challenges of this class and the self massage of the trapezoid muscles at the end 🥋🕉️⚡️
Starting my day with you is great. I should say it was quite difficult today but I am satisfied and feel calm. Thank you Charlie ❤. See you tomorrow 😊
Thank you so much 💓
Thank you, I wasn't long getting warm in this class.
This is the first time I tried doing Side crow. Very challenging indeed. Thank you 😊
I haven’t mastered crow yet so side crow was hard but it was great to learn the steps to get there for something I can work towards! I look forward to these classes every day, thank you Charlie! 😊
Thank you Charlie, great sequence. I gave it a go, but my bionics knees got on the way when I got to the crunch! A reminder to allow the changes with grace, but never dropping the ball!
Loved Day 12 - can’t do side crow yet but this helped with regular crow!! I was sweating on this one. Happy to share a pic!
Thank you so much ❤❤❤
Thank you so much for this lesson!
This was beyond me, in pretty new to yoga but seeing and enjpying massive progress after following your challenge... something to work towards hey?! Thankyou
Thank you for the fun flow, Charlie, as I always enjoy arm balances and remind newcomers that even if they fall, their face is still only a few inches from the ground and are very unlikely to get injured.
Yay!!! Just finished Day 12… I was struggling with crow pose but really enjoyed the session. Thank you ❤
Thanks! Jai guru dev
Thank you so much 🙏
Yay! Last spring I was going through the videos on this channel starting at the first (still working on that; taking a break for the 30 day challenge), and I found a video from 3yrs ago in which I saw for the first time one leg crow (it coulda been flying pigeon maybe?).. anyways, it started a bit of an arm balance obsession of mine, which has been amazing, so im always very excited to do arm balances on this channel. Thank you!!!!!!!
I'm learning so much & lots of uour practice elements I'm finding beneficial to my trapped nerves. I'm listening to my body whilst maintaining the challenge. The 'toes up' into crow pose was a game changer, I did it, if only for a few seconds 😊 thankyou Charlie ❤
thank you charlie!
Great class session. This time, I have managed to do the crow posture without falling down, but I still need a lot of practice to be able to do the side crow correctly. Thank you, Charlie.🙏🧘♂️
Another wonderful flow thank you Charlie. Love your expert and careful guidance into an attempt at side crow. My upper body strength is improving but still needs that extra time to achieve the position-but ,hey, Rome wasn't built in a day. Day 12 completed with love . Namaste from Australia 😘💛
Thank you very much 🙏 . Practice is excellent. The side crow on one side proved to be more challenging. I will repeat this class after the challenge.❤🙏😊
Great flow again! Thank you ❤
Thank you Charlie 🙏🌻🤩
Happy 1/11 Charlie! Have a fabulous day! Thank you!🤗
Thank you dear Charlie for an other amazing practice! Great class!!!! Love it,!!!!,❤, I was able to hold crow for few seconds longer than before, will practicing on side crow! Have a blessed day 😊
Haha 😂 Thank you sweet Charlie 🙏🏽 Very challenging and I had lift off but I realise my fear of a face plant means I need to prepare with a crash pad.. I shall definitely come back to this peak pose, as I have done with all of them 💪 Making great progress and yoga makes me and my body very very happy 🥳❤️
Wow, Charlie, I’ve been doing yoga for ten years now and today was the first time I’ve managed to hold a side crow ❤ (for 4 seconds, but who cares!) thank you so much for your awesome videos!
4 seconds beats 0 seconds, so well done you! 🙂
Thank you.
I've been traveling and fell about 10 days behind on the challenge -- but getting back into it! I just wanted to say that I found so much joy in today's practice... I was nowhere near side crow, but playing around with it was great. I was able to avoid judging myself for skipping days or for "lack" of ability. SUCH an awesome challenge. This channel is everything I love about yoga :)
Quite a challenge for me today; I'm not very twisty, but this progression will help me to improve. I love the animation in voice. See you tomorrow.
Loved this class Charlie thank you. Side crow eluded me, however I was able to balance in crow for longer than I've done in the past. Your method of working up to the pose makes you feel as though it's going to be possible and even if it's not, that's totally fine just go to a level that's good for you. Baby steps for results. Day 12 of this super challenge completed ✔️.
thank you for a challenging flow. i got closer than I ever have for side crow (usually I have elbow pain but the way you said to get in it helped me)
Thank you so much...
Thank you Charlie ❤ I can't do crow, let alone the side crow, but I enjoyed the practice and I'll keep trying until I can ❤
Thanks so much
Side crow was too much so we followed the modifications. Thank you for providing them.
Second time doing this challenge. I see improvement! I was able to hold this pose a few seconds on my right side this time! Thank you for your guidance.
Never did side crow before, sounded too intimidating. But today I followed Charlie's cues and I was able to kinda hover it for a second! I went beyond what I thought I was capable of, thank you Charlie for pushing us past our barriers! And in the most gentle way too
I'm a little late to do day-to-day workouts because I do pole sports 2 times a week. but the challenge helps me in the process to make my body more resilient and improve coordination and concentration. Thank you, Charlie!❤
This was a great practice. I was not able to do the crow pose. I have to build my upper body strength. I am looking forward to more of your videos.
Thank you
230324 This was challenging but very satisfying. I'll do it again for sure. Crow is inaccessible to me with the left leg, but thanks to several classes where you have broken it down, I can lift my right leg. Side Crow, well, lets say, I am nowhere near the end of that journey. Shoulders feel looser and strong. Thank you. Namaste.
🙏🙏🙏💙💙💙 thank you very much!
Okay! Took my dog for a walk in the light fluffy snow! Still cannot crow… but not giving up. Thank you so much for all your videos!
I just learned new asana! Thank you🙏 ❤
Happy to be teaching you new things 😊 thanks for joining me
I am a couple days late to this one, but I still got to it. I’m going this one first thing in the morning and boy is my spine tight. As with normal crow, I couldn’t achieve side crow with your exact instructions. I could only manage it if the other elbow was bracing my hip. And that was only the first side. Could not get the second side for more than a millisecond haha. I’m excited to catch up, I’m planning to do the next two days tonight before bed when my body won’t be so unforgivably tight. Thank you, Charlie!
I really enjoy ❤ thanku dear charlie
Thanks Charlie❤❤❤. I will try crow pose next time😊