30 Min Yoga Flow | Back Strength, Flexibility & Mobility

30 Min Yoga Flow | Back Strength, Flexibility & Mobility | Day 17 - 30 Day Yoga Challenge

Рет қаралды 49,396

6 ай бұрын

Welcome to day 17 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 Bow, also known as Dhanurasana. This class includes postures that target the spinal erectors, abs, hip flexors, hamstrings and glutes to help you warm up for Bow 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 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.

Пікірлер: 194

@CharlieFollows 6 ай бұрын

Welcome to day 17 friends, thank you so much for your consistent effort so far, I wish you all the best for the rest of the challenge 🙏

@suparnaverma9 6 ай бұрын

Today’s session blew me away.. just amazing.. had been yoga for years and everything online was getting monotonous until this happens.. thanks Charlie

@CharlieFollows 6 ай бұрын

Oh wow this is so encouraging to read, thank you so much for your feedback 🙏

@anyasaunders916 6 ай бұрын

Love the small detail that your videos never have ads breaking up the flow. Easy to miss but so important for getting us in the right headspace. Enjoying the challenge!

@sarahcate9529 5 ай бұрын

nothing worse than coming out of an asana to frantically hit the skip button.

@henry.sanchez 5 ай бұрын

Bow pose always seems to smooth out any kinks I have on my back. Thank you Charlie ❤🙏🏻

@mayakrimotat2705 6 ай бұрын

Charlie it was an amazing practice!!!! My upper back was sore this morning but now I feel great, thanks you for an effort you put in each class, for guiding each movement! Can’t wait for next practice! Have a blessed day dear!,,❤

@uttammitra8662 6 ай бұрын

Thank you for putting so much effort and creating this videos for us..Have been doing Yoga for last few months but the comprehensiveness of all the poses in your challenge is really good.. Looking forward to keep learning from you and continue doing Yoga my entire life

@larissawrites9954 6 ай бұрын

Thank you for this practice. Wasn’t feeling very motivated this morning and rather blergh. But after the practice it was much better. Glad I did it! ❤

@CharlieFollows 6 ай бұрын

Thank you for saying, I’m glad this class helped to shift your energy 😊

@jessebutler9352 6 ай бұрын

Lol, I've spent way too much time this month wondering what that pool looked like from a different angle.

@angie41294 6 ай бұрын

I’m so haopy I found your channel ❤❤ Light and positivity all around 🌞🌼

@CharlieFollows 6 ай бұрын

Thank you so much for saying 😊

@et5927 6 ай бұрын

Always love your series

@user-bp1yx2ry9t 6 ай бұрын

Wow, I found day 17 really challenging, especially the transition into side plank and hands behind my head for pigeon. However, I also found d the practice as enjoyable and fulfilling as ever. Thank you so much Charlie 🙂. As has been previously stated I will also look forward to going g through these challenges again ❤

@Elev8.5280 6 ай бұрын

Thank you, a great morning of opportunities starting with this! Have a wonderful day all!🤙🕊❤️‍🔥

@nowhereismyhome1458 6 ай бұрын

Thanks for the inspiration to get on the mat 17 days in a row🙏 A record for me🙂🙂

@ritalooney5168 6 ай бұрын

Another amazing practice thank you Charlie. Your gentle guidance is most appreciated and thus you encourage us to explore what our bodies are capable of. Day 17 already and still we progress . Namaste from Australia.😍💙

@helenhilderbrandt6508 6 ай бұрын

This practice was everything I needed today for my back and core. The previous practices with crow and headstands were tough for me but I loved doing bow and am thrilled with my ability to hold it and complete the pose. Thank you Charlie for the opportunity and guidance!

@minweilee3446 6 ай бұрын

Great backbend class with a very useful cue to roll shoulders back to open them further. That really helped. The bow pose hold was long and I felt like giving up but I hung in there and felt myself open and sink deeper into the pose. I felt so strong. The cue also helped me to feel somewhat comfortable in king pigeon pose, especially on the left. There was no slingshot movement, just a controlled release. Wild thing felt so good after.

@happinessinharmony 6 ай бұрын

Loved it, even though I found it quite challenging. Thank you Charlie ❤😊

@CharlieFollows 6 ай бұрын

Thank you for joining me and sticking with it through the challenges

@tanguy973 6 ай бұрын

Always wonderful to practice with you 🌈

@anna-sophija 6 ай бұрын

Wonderfully made sequence! Thank you so much!

@obaidnajm 6 ай бұрын

Thank you Charlie . It’s all coming back one breath at a time, the agility mobility flexibility vitality thanks to yoga and my yoga teachers. Thank you Charlie love and blessings to you and to all 🌺❤️🌈💕🌻🌷🙏🌹

@FrankieC200 6 ай бұрын

Expanding sacral space; elongating front of hips. Good time. Thanks!

@grnpunch 6 ай бұрын

Thank you very much, very good for my back

@jaymielee6160 6 ай бұрын

I look forward to these practices everyday! Thank you so much for these. You are an amazing teacher.

@anthonymitchell8041 6 ай бұрын

Thank you for another excellent class.

@hatladyyy 4 ай бұрын

Ive been doing KZfaq yoga since 2017 but found your channel this year. Every practice you provide I feel challenged in a new way. I feel like im actually progressing to a new level after stagnating for so long. Thank you 💖

@simonebayer8617 6 ай бұрын

Thank you so much again for this wonderful and motivating sessions. I can’t bring the arms/ellbow high and back in pigeon pose… another task for me to improve!

@slapshotscott6568 6 ай бұрын

Thank you Charlie this practice was, we'll, like all your practices, AMAZING!! I woke up stiff and sore, but now you have me feeling as close to "proper" as is possible ❤❤❤❤❤❤

@Lilibet_777 6 ай бұрын

Good morning Charlie and Community...i am still here but in some kind of middle-..challenge crisis😣 life ist a little Bit exhausting right now so in had to start at 4:30 to fit the Challenge in... So my Motivation was literally Not existing 😂thanks for guiding me through....i'll keep going ✌️

@shelbyhxo 6 ай бұрын

Charlie!! I'm so thrilled!! Bow has been one of my favorite poses for Years. 😊I'm so grateful you've chosen this peak pose! Thank you!

@carlayvette1069 6 ай бұрын

As always such a lovely practice! I appreciate your heart and spirit Charlie! Have a peaceful day!🕊

@chetna8010 6 ай бұрын

I really enjoyed it, loved it. I was low on energy but I did the complete practice and now I'm feeling great!! Thank you Charlie 😄😄❤

@RS-xl9tk 6 ай бұрын

That was great!!!! 🙏 I always have a little release and find it so challenging to open the chest…

@sarabsingh3057 6 ай бұрын

Also wants to thank you for introducing such great practise..

@stephaniecardenas4325 6 ай бұрын

I'm a week late to the challenge, but I'm still following along. Today was challenging for my breath, but it was also one of my favorite days. I'm a big fan of wild thing! Thank you, Charlie for all the beautiful flows you've put together.

@harleenkaur3006 6 ай бұрын

Hey Charlie, thank you so much for this practice.... As usual it was amazing and more..... I actually had a request.... I suffer from back pain and neck pain a lot.... If possible, can you provide a sequence which strengthens and relieves the back and neck both.... You have been the best so far for me for yoga and it would help a lot

@CharlieFollows 6 ай бұрын

Hey it's great to hear from you. I made a video (quite a while ago) on this, I hope it helps you. Here it is: kzfaq.info/get/bejne/kK5oeK-r27TJfqM.htmlsi=6dPJVwOpHR3HEyHA

@petercozad2990 6 ай бұрын

Thank you Charlie, beautiful practice in my afternoon, fixed my winter blues due to being -15 outside. Looking forward to day 18. Have a wonderful day!

@sebastiennoyer6104 6 ай бұрын

Merci de votre travail, merci pour votre partage! !!!!!🙏🦚

@thecauseofureuphoria35 4 ай бұрын

I started two months later 😅 It's better to start now then never! Day 17 - done ✓

@sirishavsvn3995 6 ай бұрын

Please keep posting ❤

@amandaclark2419 5 ай бұрын

Thank you for this challenging class.

@JohanneCammarataSuperKeto 6 ай бұрын

amazing challenge Charlie! I love it!

@templesofatlantis199 4 ай бұрын

Thank you for another wonderful class. I love all the variances in this 30 day challenge and how you ease us into new postures. Very grateful to have found your channel!

@anechkaYouTube 6 ай бұрын

Thank you very much :) ❤My back is happy and sends you greetings.🙏🙌☺️

@CharlieFollows 6 ай бұрын

I’m glad to see this, thank you for practicing with me 😊

@TheWilliamsonFamily1 6 ай бұрын

I feel a little intimidated when I see the peak pose on the video thumbnail, but when you step me through it I find I surprise myself with what I can do! Thank you for another amazing practice!❤

@charlottenewman4198 2 ай бұрын

Thank you. I really enjoyed today's practice. I'm so grateful to you for sharing these practices with us ❤

@colleenlapinski3165 6 ай бұрын

Wow wow wow! I am often nervous about back bend practice as I have had multiple lower back procedures (8)! But this felt WONDERFUL!! Thanks again Charlie!

@sandyendicott1178 6 ай бұрын

Another wonderful class. Thank you Charlie for all of the hard work you put into these classes, it is very much appreciated. You are the best. 🙏😊❤

@Veronique-oj5up 6 ай бұрын

Much gratitude indeed for this wonderful Charlie !!!!!

@conanblue32 6 ай бұрын

I'm appreciative that throughout this challenge we get to explore shapes through different poses. I was able to get to know my body more thia way, it was quite fascinating. Thank you Charlie for another great class!

@profilesincourage61 6 ай бұрын

17 days into the new year and my mind and body are feeling great!

@susanhoward997 6 ай бұрын

Love the way you break the poses down Charlie. Even if I don't manage the full pose , I really that I've made little improvements. Thankyou 😊

@dalevandeven4072 5 ай бұрын

That was good and tough! We could not yet get the most challenging postures but we could feel improvement overall in our strength and flexibility

@roshanmotah9029 6 ай бұрын

I have followed and practiced all the daily challenges from day 1 and I must say that it has increased my flexibility. Thank you for your dedication. Cheers and love from Mauritius 🇲🇺

@vanessa6505 6 ай бұрын

How long will this challenge be available on KZfaq? I was sick and had to wait for today to start with day 1 😢

@CharlieFollows 6 ай бұрын

Hey don't worry, it will stay on KZfaq, it's not going anywhere.

@DmitriKoslov1 6 ай бұрын

Thank you so much for guiding us in all this, it really helps me start my day! I find that on the days when I skip class, I go to work stiff and tired, it's amazing what a difference this makes. Thank you! =)

@triciasolito5914 5 ай бұрын

Thank you for pushing the envelope on “what we are capable of” everyday! You are inspiring on and off the mat! ❤ 🧘‍♀️

@UrsulaP61 6 ай бұрын

Awesome practice, thank you :))

@smaklad1 6 ай бұрын

Oh my God Charlie, I hope you read this. First time I manage to do both legs bow after my bilateral knee replacement few years back. Thanks to your very thorough sequencing. This is so amazing for me, after being a long-time yoga practitioner to come back to some of the poses, I got restricted after the surgery. I feel amazing in the upper and lower body that I got it all communicating together well again for combined poses. I can do every other pose, including full split though. The only other one I am still hoping to come back to is the wheel. Again thank you 😊 🙏

@dr.heidrunpickenbrock5305 6 ай бұрын

Dear Charlie, thank you very much for this challenge. I love getting a little further every day - far from what you show, it's still fun to watch the progress. I'm very happy to see how many people you have inspired more and more. In the six months since I started yoga, I've been trying to get everyone who even gives a little thought to moving to get excited about yoga and, if they do, to learn from you. Greetings from Germany (with Support from DeepL)

@ZenWithDebby 6 ай бұрын

I'm sending gratitude to my body for all that it can do, to my yoga practice for allowing me to experience new things, and also to you for guiding us through such a fun and lovely challenge. 🙏 This was my 2nd yoga practice of the day and oh, did my spine feel that 🔥😂 Loved working toward Bow and Wild Thing 😍. Thank you 💓

@ejam1358 6 ай бұрын

I feel great again after this practice. Thank you Charlie ❤

@sirishavsvn3995 6 ай бұрын

Always wonderful charlie

@heyjele812 6 ай бұрын

Thank you Charlie! This was wonderful to start my morning ❤

@MaddyPKhent 6 ай бұрын

Charlie, this released a lot of emotions for me at the end of the practice, thank you so much for assisting in that release. That hasn’t happened to me often. So very much needed and appreciated. Your energy and passion for this channel are doing incredible things for so many people. ❤

@JDSal95 6 ай бұрын

Hi, Charlie! Thanks so much for sharing another class! :) we appreciate you!

@vanessawirz6385 6 ай бұрын

I've been practising Yoga at home for a couple of years now. I often felt like doing the same exercises and not progressing. It wasn't challenging enough, there were many poses I didn't know how to achieve doing them. That's the past. Since I found your channel, Charlie, I have learned much more: new poses, and how to progress to them. I appreciate your effort in creating such wonderful classes and sharing your knowledge with us. You are the best. Thank you.

@DonnaCashDesigns 6 ай бұрын

Thank you for this practice which has started my day wonderfully ❤

@retrob5340 6 ай бұрын

These transitions though ❤❤❤ epic flow… even though I’m a few days behind , I love this challenge and appreciate you for helping all of us experience the full potential of our bodieš

@CharlieFollows 6 ай бұрын

Thank you so much for saying! It brings me so much joy to help you discover your potential 🙏

@magdeleenenslin9821 6 ай бұрын

💙⭐ Thank you Charlie. There has not been one class in this challenge that hasn't been great, thank you x

@CharlieFollows 6 ай бұрын

Oh wow thank you so much I’m so happy you feel this way about the challenge

@user-zu7xj2lq7t 6 ай бұрын

Thank you so much, Charlie, for this amazing practice 💜

@vyrchuttia 6 ай бұрын

Thank you so much for the practice. I really feel how the strength is growing up in my body. That's an amazing feeling. Thank you for the opportunity to experience that.

@carozen1256 6 ай бұрын

Thank you so much for this serie, you're such a good teacher, I now see some improvement in my backbend, this is something so big for me ! Gratitude for my body, my practise and for you and these free classes under the sky of Mallorca🙏💛

@CharlieFollows 6 ай бұрын

Thank you so much for sharing your progress with me, I am very happy to be a part of it 😊

@InkyM4 6 ай бұрын

WOOH this one smoked me! Felt great to get through it!

@dawngriffith5361 6 ай бұрын

Thank you for this awesome practice today! The more I practice with you the more I am amazed at what I can do! 🙏❤

@jamesheath8594 6 ай бұрын

Miss Charlie I had so much fun in this class I fell down a lot lol but I was having so much fun thank you miss Charlie for all the amazing yoga classes you rock ✌️ and I was actually able to do some of the poses better than I thought I'm so happy thank you so much you rock miss Charlie ✌️

@user-cy5kk4qi5w 6 ай бұрын

Thanks again Charlie - a great session - keep reminding myself that strength is as vital as flexibility

@nancykaemmer 6 ай бұрын

Thank you for this 30 day challenge. Each week keeps getting better and I'm gaining confidence in my practice. I love your pace and instructions - you are very easy to follow.

@Marcelo4Lcx 6 ай бұрын

I am speechless! thank you for the words, and for this amazing class, it is my favourite so far in the challenge! your guidance is so precious! thank you for so much!❤

@krisztinanagy1626 6 ай бұрын

Thank you Charlie , awesome practice 🙏🤩🌻

@Lyubasoft 6 ай бұрын

Спасибо большое 🙏🙏🙏🥰♥️♥️

@senemayyldz8357 6 ай бұрын

I finished day 17. continue without quitting. thank you very much for all your efforts❤

@jewel2022now 6 ай бұрын

Thank you , day 17 was really good.

@danio.9185 4 ай бұрын

I'm starting to love backbends. Wasn't able to do them not that long ago, without being really uncomfortable.

@bushin99 6 ай бұрын

So good. I don't know where my balance went but I hope I find it before the next class. See you tomorrow.

@nicoleledrewmay6404 6 ай бұрын

Wow wow wow. Just amazing. I was so challenged. There’s not a chance I was getting my arms above my head while seated in pigeon! Lol. Something to work on. I felt like my upper body was being pulled forwards and down whenever I tried to lift my arms - perhaps tight lats? So interesting to discover things to work on. I made an improvement finally on stepping through from down dog to my right foot in between my hands - left was about the same. But I was so surprised with the improvement! And I was able to really slow down my chaturanga - tho it was hard, I somehow found the resolve to lower really slowly a few times. I’m so pleased! Tiny improvements and new discoveries! Thank you thank you thank you!

@hellekarlstad4293 6 ай бұрын

I love the bow 😁 I’ve literally got tingles up and down my spine after this.. A wonderful practice! Thank you so much sweet Charlie 🙏🏽❤️

@hanneliebasson8393 6 ай бұрын

I'm a, day behind, but was thinking I'm gonna do this same 30 day challenge until I'm not so clumsy any more, if nothing else, I'm having a good giggle at myself! Thank you Charlie!

@mariarivera8362 6 ай бұрын

All your practice yoga r great! Keep it up!

@ichithenomad9849 6 ай бұрын

Thanks for this amazing class 😊

@eve-indiakeough4224 6 ай бұрын

Loved this!

@luciejohnova3314 6 ай бұрын

Thank you for another great practice!❤ It is strange, I really struggle with camel ( and some other backbends), but bow feels almost natural to me.😊 Nevertheless, today I woke up all creaky, so although bow was ok, my shoulders were not very cooperative in plank positions, and there was really big dysbalance between right and left side. But it is much better after your practice, so once again- thank you!❤❤❤🌹🍀

@ianfredericks-nutbushvcity2791 6 ай бұрын

Thank you Charlie forvthe opportunity to explore a collection of back bend poses , Nameste 🙏🙏

@FlossontheMill 6 ай бұрын

Thank you Charlie for this strengthening back bend class. It has been a pleasure to practice with you this morning. Your instruction and movement are lovely to follow. I find back bends and anything lying on my belly really difficult, however I did manage the boat pose 😊. Thank you for guiding us through this practice.

@albenastoyanova658 6 ай бұрын

Thank you, Charlie! Great practice! Enjoy the backbends, wonderful practice. For a person who is having hard time sitting all day, your classes with attention on the back are bliss! I did it in the morning and after work. I am in great condition now, thanks to you!♥♥♥

@pure_fury 6 ай бұрын

many thanks ❤

@isabelrosen5812 6 ай бұрын

Hej Charlie, I'm loving your challenge! Already feel like I'm going to do it again next month 😄 I especially love the longer Shavasanna at the end. So I don't have to press pause and can enjoy the calm of the practice without disruption. Please add them to your future classes!