25 Min Strong Yoga Flow | Upper Body Strength | Day 19 - 30 Day Yoga Challenge
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- Опубликовано: 17 янв 2024
- Welcome to day 19 of the 30 day yoga challenge. Today we are focusing on the upper body with a 25 minute yoga flow for strength and mobility.
In this class we are working towards Flying Splits pose, also known as Eka Pada Koundinyasana II. This class includes postures to strengthen the upper body, abs and hip flexor muscles, as well as hamstring and hip stretches to prepare you for Flying Splits. 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 25 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 enjoy turning up the heat in this strong flow 🙏
I did enjoy it, Thanks! Although some of it was Type 2 fun 😅 but super glad I tried
What is your Training Routine besides yoga?
Well, safe to say my splits won’t be flying anywhere 😂 Humbling to say the least… But, I shall take all the positives from this and focus on everything I can do and the fact that compared to 6 months ago I’ve improved massively.. I would also like to mention that thanks to you sweet Charlie my mentality is completely different.. I no longer think “no point in trying, I’ll never be able to…”. It’s amazing what my body can do when I don’t get in my own way.. So, thank you for the challenges and for sharing your energy 🙏🏽❤️❤️
I completely agree with you , although i can't feel my hands right now, but I made it halfway , and I am proud of myself . I didn't imagine this would happen so soon. Thank you for all your efforts ❤
Same!
Yes! ❤ I love how we just get into the flow and then Charlie leads us through a more advanced flow so casually we almost forget to be afraid of trying 😅
Flying split poses are still far away BUT this time, I've managed the flying lizard when I couldn't do it the last time, so steel improving ! thank you Charlie and all of you for the peace in the comments. So relaxing !
You lost me there, Charlie. I don't have nearly enough upper body strength to follow you, especially with bent arms. But I will keep practising. You do inspire and I feel my practice has changed, so thank you ❤
Thank you so much for saying, I’m happy to inspire you and hope these more challenging sessions don’t discourage you 😊
I know what you mean, you are not alone. Those bent arm poses are a struggle for me too.😀
The more sessions I take the more I realize just how impressive Charlie is
Dear Charlie!
I think you are so underrated. Your content is top-notch! Your way of teaching yoga and explaining everything is amazing. Keep up the good work! I love your yoga lessons so much! Big thanks from Austria ❤
Oh hey! I'm in Austria too! I also agree... I found Charlie's channel this week and was surprised that she doesn't have more subscribers. Her content is humbling me and my yoga journey so much.
How you can hold these postures and talk is beyond me! You are amazing. Thank you so much for showing us step by step. I feel good about what I did:)
I'm loving this challenge, but whoah! This one was too much for me! 😂 Humbling, and inspiring!
See I KNOW I've gotten much stronger and I CAN do these poses I can feel it but my upper is so sore every time from the other days making it so difficult to do the poses. But sore is good! I think one of our biggest challenges for progressing in Yoga is upper body strength and flexibility and this challenge has been the absolute biggest help with that . I'm sure the biggest surprise will be seeing how much progress I've made when the month is over once I'm back to my regular practice. Thanks again for a fantastic session Charlie , you're an angel and we're so appreciative of you❤
Thank you so much for doing the challenge! I know these upper body focused classes can often highlight areas where we have room for progress. I really appreciate you being so positive and open to continue challenging yourself. I look forward to reading about where you are by day 30 🙏
That was intense but so much fun! can't fly yet, but i'll keep coming back! Thank you Charlie🙏
I love that you inplement these challenging less usual poses ❤
Oh boy i felt so much further in practice until i started this challange ❤ i love how it humbled me and set me in my place. I love every second of these 30 days. I feel so much stronger, and filled with new challenges and motivation! The rest of the peak poses are going surprisingly great so far. But for this one i am definitely lacking strength. still love it and had so much fun with it
Thank you so much for YOUR time and YOUR energy, Charlie! I really enjoy feeling my yoga progression during this january challenge. As a musician I know very well how much effort is necessary to create all this content - for free.
Thanks a los!
Kind regards from Germany!🙏
Thank you so much for your appreciation, it’s always encouraging when someone acknowledges the work that goes into creating something like this, so thank you so much 🙏
That was rough! Thanks and God bless you all this morning.
I cant even grasp how you re still able to talk during all that magic!!!
Omg Charlie....what was that....I can't imagine how strong you are.....this was WAY out of my league....it's interesting to see what some human bodies are capable of, nonetheless.....I thought I was quite strong.....but I m deeply disappointed in my arm strength....anyway...thanks again for showing us some spectacle once again!!❤
Just did it now. Yes, it was a demanding class, but the whole point of yoga is sometimes to push ourselves beyond our comfort zone. The three-legged downward dog was not easy for me, at least. However, I believe that with practice, everything will eventually be fine😊. Thank you so much, Charlie, for sharing with us your beautiful energy in this class.🙏🙏🧘♂️❤️
Charlie, I love that your 30 day challenges have these advanced moves in them. I have learned the flying splits from one of your advanced practices that you posted so I was ready when you announced that Day 19 would have it. It is challenging every time and my hover seems so close to the ground and everything is really tensed to my edge but I think it still qualifies as a success. Thank you for not holding back with these challenges. This is why I seek out.
This was a challenging routine, especially first thing in the morning. But created lots of heat and happy i had a go. I need to keep building on the strength and see how things go when i try again! ❤
Just did my first flying splits and held it on both sides. Thank you! I didnt think I could do that. Feeling accomplished now. Great way to start my day 😁
Thank you so much for sharing your progress with me 😊 I’m so happy you held your first flying splits, congratulations 🙏
Wow this class is too hard for me 😢 but I tried . Thank you Charlie !
I love all your classes, and this one in particular! Thank you for setting such a high level! 💪💪💪
The flying splits is demanding, but so rewarding once you are flying 😅. Thank you Charlie ❤🙏🏻
I couldn't fly even this much, but happy that I gave it a try. Will keep on trying. Thanks a lot for introducing us to this powerful flow
Thank you Charlie, it was so hard, hopefully I will acquire the strength to successfully complete this wonderful pose.
Wow, another great class. Although I couldn't get that back leg up for flying splits it was such a good practice. I wish I had found yoga earlier in my life. Thank you Charlie ❤
❤⭐ Yoh, challenging,no flying here.... yet 🤷🏼♀️...Thank you x
Well there's a challenge to set myself that i never knew i wanted to achieve.... this time next year maybe I'll be flying!! Thanks so much, you're amazing!
thank you! this challenge was beyond me but great to work towards and I've gotten better than I've ever been
Thank you for another beautiful practice! Flying Lizard is a yes, the splits not so much but looking forward to getting there! Many blessings to you and grateful for this channel and challenge!
My flying lizard improved so much today! Still a huge challenge for my leg strength. I haven’t practiced flying splits in ages and it was SO FUN! And relaxing into pigeon was sooo nice. The back strengthening lately is doing wonders for me and I always love hip openers. Your 30 day challenge is EXACTLY what I’ve been craving for months regarding my yoga practice. You are incredible, Charlie
So challenging but I loved it! I feel so proud of myself. Thank you Charlie.
Thank you so much for sticking with me for the challenge 🙏
Wow! Thank you for the challenge, Charlie, in each of these latter sessions. I cannot do all of the poses, but I watched your short short vid were you talked about how yoga is a kind of patient progress, and so I will keep at it until I can do those harder poses. Thank you for giving us options in the meantime to build up the practice and the strength to get there. Invigorating is what your videos are. Your energy and attitude is contagious and much appreciated.
Tough but very energizing setting me up for the day, thanks
Thank you for this practice! New goal set!
Thank you for joining me 😊
Charlie I usually rarely comment on anything but I want to thank you for this challenge. I was before into bodybuilding but I decided this year to begin some arm balances, mostly headstand handstand crow pose and flying splits. Its like you are reading my mind. All these poses are in this challenge. Thank you very much.
hi Charlie, every day it's a pleasure to join this challenge, for me it has become necessary to complete my day with these your wonderful lessons. today I've struggled a lot with "flying split", but after several time that I tried to take the pose, something's moving toward a dignitous movement.🙈 tks a big hug da Laura🥰
This was a fun, challenging practice! Love working towards a full EPK2 😍
Someday I'll be flying my splits somewhere but for now, I'm content with just being able to put my knee on my arms. That was something I wasn't able to do last month. Thank you, Charlie, for helping me become stronger one class at a time 🎉❤
This was so challenging and so humbling! Hardest day of the challenge so far but I loved it!
THANK YOU TEACHER ❤
Today I felt that challenges are quite fun and the chances of letting yourself flow in them quite wonderfully increase.
Thank you once again for this challenge.
Whew, that was a toughie...tough but good. Love the progression. See you tomorrow.
I definitely got lost at the end there. I felt a little discouraged at the end, defonitely a very humbling practise but enjoyed it none the less. Please never stop what you do!
Thanks Charlie, I’m not strong but I’ll keep going ❤❤
Excellent progression - Thank you!🙏
Thank you dear Charlie for this practice, today I combined class 18 and 19, oh God it was so good! Im sweat and tired but feel amazing! Thanks again for your program!!! ❤
Hands shook,strength was tested😅i loved it. Day 19✅🧘🏾♀️🇰🇪
Thank you for the class, it certainly brought home to me how weak my arms are. I look forward to the next class.
Ahhhhh! It was awesome this practice, I thought I was weak in upper body (still am) but I felt like I sailed through this. Keep flowin y'all!!!
Thank u Charlie. Xx
Flying lizard is still pretty tough on my shoulders and hips while the flying splits are totally achievable. Thank you for the lovely practice!!
This was so fun to practice with you all today! Very rewarding and trying! Love and Gratitude ❤️🔥 🙏
It was a very challenging one and I didnt manage to do it well but I keep coming to your practices. Thank you Charlie ❤. See you tomorrow
Loooooved the challenge 😄😄 I was sweating in this bitter cold weather! Thank you so much for pushing us and showing us we can do much more than we realise.
OMG I totally failed at this 😂 collapsed completely.
Guess I need to gain much more arm power 😅
But thanks for the session. I very much experienced my limits today and thats quite a nice thing to focus on in the future 🙌
I’m doing these everyday with you, thank you so much for these videos 😊
That was demanding, yes, but I am in this challenge, and enjoying every day of it. Thank you.
Well, my flying splits were more akin to "flying face plants!"
Humbling & hilarious all at once😅
Thanks Charlie for these challenges, permission to laugh at my attempts, & encouragement to not give up.
You are the absolute best 🙏😊❤
Thanks for making me do a lot of new things that I didn't know that I can get to with practice thanks again 😊
Thank you for another challenge!! Namaste 🌺
You have helped guide me through this journey♡ it is amazing what our bodies can do ♡ i love these challenging videos, thank you so much♡
Thabk you so much, Charlie! As always, you have my gratitude, and respect!
Thank you so much! I really appreciate your recognition.
I really appreciate your wholesome and committed approach to all of this!
That was truly challenging! Beautiful practice, thank you.
Wow this class was HARD. I was no where near able to do the flying splits (and I might need to invest on a better mat if I want to attempt one) but I'm so proud for not giving up! Thank you so much Charlie for your guidance and encouragement. Even more than building the strength to do these poses, I'm so glad you were here to help me build my patience with myself as well ❤
No matter it was a tough practice but I really enjoyed going to that edge .. Thanks for motivating us
Wow, that was hard. Need to gain a lot of strength! 💪 I haven't even come close to it. 😆 But it's great to watch someone who is an expert like you! 😊👏 Tanks Charlie 🩷
Thank you! This one was quite challenging!
Day 19 and you still continue to challenge our bodies.You are amazing Charlie and I thank you. Namaste from Australia.😍💛
Amazing class! Hope you keep the videos of this 30 days challenge after it ends, I definitely want to do repeat it again later! Thank you so much for your videos 💜💜💜
Loved this one. Also, the reminder about the towel was significantly diminished thus, seamless instructions for the flow.
I definitely felt the CHALLENGE in today's session. I did what I could (most of the session) and did my best with the difficult arm balance pose. It's something to strive towards.
I was able to do the first parts surprisingly easily, but then you said: "And now we can fly." And I was like: wait what, this wasn't it? Couldn't even lift a pinkie toe off the floor then. I guess I didn't quite know where to put my weight? Great fun though. And not even that physically demanding, the way you build it up. Thanks Charlie.
Flying splits is a tough one for me, I know the mechanics but it’s not something I lift into with ease. Tried again after the video and managed to wobble into a lift on the right but the left wasn’t having any more of it. Definitely note the growing challenge of the poses as the month continues and that’s great, humbling too.
Cor, that was tough for me 😅, thank you for challenging me Charlie 🤗😊🙏
That was tough! No flying anything from us, but definitely made progress thanks to your coaching ! We are getting closer and are feeling stronger and more flexible
Surprised myself and got the pose fully on one side, needed that! Thank you Charlie ❤
You always make it look so easy to flow!
Loved this session. Thank you for doing what you do. Love from Klang, Malaysia
uff! Powerful and challenging class. I didn´t make it all out but I´ve tried with energy. Thanks, dear Charlie! 🌻🌻🌻
Hola Charlie! 💟Phew that WAS a challenge💯 We aren't very close to lifting off both legs...yet....but we'll get there! Finally almost caught up after another winter lurgy slowed us down a few days in early Jan. If I can persuade the husband to join me for Day 20 this afternoon we'll be back on track! Thankyou SO MUCH for this 30 Day Challenge. It's really pushing us to try much harder poses, which means we're only getting stronger. With much 💖 from Andorra 💖💗🧡💙💜🤍💟💝
This was a tough one! I feel I have so much to strengthen and open at a basic level (my wrists, forearms, hips, even my finger placement on the mat in downward dog). Thank you for this humbling practice!
Thanks for this class. I can't flow out of the flying splits anymore due to weak shoulders but still enjoyed the challenge.
Girl you rock!!! I keep thinking, you’re 7 years in, I’m 2 years in! I cannot wait to see the fruits that will come 5years down the line with daily just challenging enough practice! Thanks for instructing me to my “edge” love being your student! ❤❤❤
Thank You Charlie,for this awesome and challenging class, I didn’t fly today just yet ,😅😅but will keep practicing ,you’re amazing 🤩🙏🌻
Thanks charlie ❤ for your efforts to make
This amazing class
This was quite challenging. I look forward to trying it again in a couple of months to see if I have improved.
I loved the challenge. Namaste.
awesome! Can't do it .....yet! ..... but I now have a goal and a plan to get there. This 30 day is challenging with many levels with sessions I'm going to love repeating. Thanks :)
This was definitely a dynamic practice. My flying lizard was grounded for sure, however considering I've never done this pose before I was pleased with the what I did achieve, one leg raised ✔️. Consistency and enjoyment are key. Thank you Charlie for this upper body strengthening class.
This is my last class for a couple of weeks - I have surgery today - so will need to recover. I'll definitely be picking up the last week once I'm strong enough, hopefully not too long. Though I'm hoping to be able to join the sound bath class on Sunday, it will help me relax and heal. This challenge is fantastic your teaching Charlie is on point thank you for your energy and guidance.
Thank you, that was hard. Welcome day 19
Yes indeed very demanding I will improve first in chaturanga. You explaine to do that so well and I can do it now better. Thx ❤😊
That was a challenging one, my splits won't fly either but I'm working on it and one day it will. Thank you for sharing this video with us.
this one was HARD! loved it!
Well, i just stared, amazed and delighted at your flying split! (I did the rest of the practice, though!) 😊
A few months ago i started doing your videos sporadically but then decided to jump into it as part of my regular routine due to meds with joint pain as a pleasant side effect. Amazing how much it's helped - nowhere near a perfect wheel yet but i can do a slow chaturanga 😂. Thought it was impossible a few months back. Thank you Charlie for keeping us healthy and well. ❤
Very intense and tough practice I need to come back to this class you are a very talented yoga instructor your technique and style is on a level of it own thanks for everything charlie u know I love being challenged u challenge me today have a wonderful evening see you tomorrow
Thanks so much!
thank you, reallu enjoyed it and almost out of breath
I’ve been choosing videos at random again- and this one was so frustrating for me the first time around because I could not get it entering this way… I had my niece watch- she does yoga here and there but wasn’t able to recognize it was a timing issue! I wouldn’t bend my elbows until my knee was already all the way forward and then by that point I had to stop readjust and be frustrated .
So I really LISTENED - to the exact words you were saying. On my knees just marking the movement- then skipped back and I did it! I’m so proud
It's so hot here in Australia. I found my skin sticking to itself making the arm balances uncomfortable! Dancing with this heat/humidity certainly brings changes to how my body feels😂
These workouts have e changed my life 😊