20 Min Yoga Flow | Upper Body Strength & Mobility | Day 5 - 30 Day Yoga Challenge

[@CharlieFollows]

Welcome to day 5 of the challenge, let me know how you get on with today’s peak pose ☺️ I’ll also be posting a tutorial on shorts to help you improve your crow pose.

[@elizabethlloyd3013]

I can’t check the boxes on the calendar. Only 1 and 2 had mysteriously checked even though nothing happened when I touched the box I’m just writing it in my journal which day it is Am I doing something wrong?

[@Steffi-d4v]

Thank you Charlie! It was a bit challenging but I did it and it feels so powerful ❤ Have a nice day!

[@suzanndoherty2438]

The shorts really help. TY

[@CharlieFollows]

Hi did you duplicate the calendar? You need to duplicate it to be able to edit it. @@elizabethlloyd3013

[@Jklmnopjkl]

You might want to mention next time if you look forward in crow pose a little bit. It can be a big difference for some of us

[@teresam2023]

I still can't make it. After blaming myself for years for "not being able to do a crow's pose," I've decided to stop complaining and surrender to the only thing I can control: not to stop trying. Maybe that's all that matters. Thank you Charlie, one day more, for your beautiful and encouraging energy 🧡

[@CharlieFollows]

This inspired me so much! What an incredible thought - the only thing I can control - to not stop trying. Thank you for sharing that 💜 I hope lot's of people read it and feel as inspired as I do by your attitude 🙏

[@palmareal13]

same here... I just cannot master crow pose even after 10+ years of practicing yoga. And indeed we shouldn't beat ourselves up over it. Took me some time to accept this too. And not giving up is a super power in my eyes. 💪😉

[@MyownAccountisHere]

Same here. I’ve been trying for 2 years now (not very consistently though but alot of work on upper body!)🌷

[@sarazcore]

Ok I felt really frustrated after feeling like I can’t trust strength in my arms to lift myself up, and I really wanted to do it but also not trying to hurt my elbow. I’m practicing yoga for almost 5month now and thank you for reminding me again some practices take more time to master ❤

[@jacobe8688]

I havent tried as long as you folks, just occasionally but your comments made me feel better about my non crowing.

[@TheSambita20]

Consecutively 5 days on the mat.. really feel proud of myself😊. Although i couldn't hold the crow pose properly.. may be someday with practice gradually i will be able to.

[@conanblue32]

I just realized something that makes your classes so special. There's a way you format your classes, building up to a challenging key pose, but with patient and kind guidance and allowing us students to trust you and ourselves that make your classes so encouraging. I wasn't able to do a crow pose today, but I was excited that I tried as best as I could with your guidance! Another great class, Charlie!

[@katfox678]

Yes!!! I’ve done many harder poses for the first time with her guidance. And you are absolutely right, she helps your body prepare and build up for a challenging pose. It feels amazing!

[@claireharrison1063]

I couldn't quite get both feet off but gave it a go😊

[@samtarighat2179]

Oh my God Charlie! You just got me to do the crow pose! For the first time in my life! And I'd tried so many times before and didn't even come close! I am so grateful! I love this challenge you've started! Thank you!❤

[@CharlieFollows]

Oh wow this is incredible! Thank you so much for sharing your moment with me, I'm so happy for you ☺️

[@jolandamelville3233]

How? I tried for Years and can't lift my feet for more than 2 sec Just weak arms I guess

[@samtarighat2179]

I don't know, I guess it was the sequence of mini poses that Charlie practiced before jumping into the crow. I have to admit that I could hold it for a very short time but only days before I couldn't even go past resting my knees on my arms! before!

[@dolphinloser6546]

​@@jolandamelville3233it took me about 6 months of daily crow pose attempts to finally get it, and even after that I can only hold for a few seconds now. The piece of advice that helped me most was that you're moving your head forwards, not down, but even with that it took practicing the pose daily (first on my feet fully, then on tiptoes, then lifting) to get to a few seconds. Don't give up! It can be demotivating but there's a way to achieve it!

[@6732Louise]

@@dolphinloser6546oh my goodness I tried sending my head forwards and that worked immediately! I held the pose for the first time! That you! 😊

[@liloul7013]

This series is really perfect, I always search for this kind of videos to progress towards some peak poses that I'm working on and here I find everything : splits, backbends, arm balances... Can't wait to do this class tomorrow !

[@CharlieFollows]

Thank you so much! When I was planning the challenge this was what everyone was asking for so it's really encouraging to know that you are enjoying working on peak poses.

[@ValiantDustOfficial]

OMG I did Crow pose for the very first time!! It was only for a moment but if I can do it for a moment I can get better! Thank you so much Charlie for guiding me 💖

[@gabrielaf]

I don't know if it's just me but this class flew by! Sometimes I find myself checking how long is left when I'm having a hard time. Not today! I couldn't believe we got to the end "so soon". I love the special care on the wrists.Thank you Charlie. See you tomorrow for Day 6, Day 5 in!!

[@annebennett4101]

When I saw "upper body" I didn't expect my poor little flatbutt to have to work so hard:P just finished Charlie's first 30 day challenge about a week ago, and it seems this one is going to offer the same opportunities to really challenge myself! Super excited

[@ZenWithDebby]

I did a little inner happy dance when you announced today's peak pose. I love anything Crow Pose 😂. The build up towards this arm balance was just perfect! Thank you 💓

[@CharlieFollows]

Own this made me so happy to read! I know arm balances aren't for everyone, but I think they can leave us feeling so accomplished when we work on them. I'm glad you enjoyed the build up to crow.

[@thecauseofureuphoria35]

I started two months later 😅 It's better to start now then never! Day 5 - done ✓

[@GingerPieAJellybean]

I really struggle to do crow pose with my knees on my arms. I feel like I can only achieve crow is my knees are turned out quite a bit and the meaty parts of my inner knees rest on my elbows. That being said, I think trying the way I struggle with, today is the closest I’ve gotten! Maybe a second of balance before coming down?! Anyway, thank you, Charlie! Your classes are so interesting and challenging and fun, which has been lacking in my yoga classes at the gym for quite some time now. I never thought I had it in me to practice at home. You are the bees knees!

[@AW-uv3cb]

I had the same thing - partly because I thought that was the right way to do crow haha, partly because it was also stretching the legs, but also because sticking my knees right into my upper arm muscle was simply painful. But I was able to change it after some trial and error and it's much better now. I find that it's less painful if I put my knees higher up on my arms, not so close to the elbows. I'll start trying to shift it lower gradually. Good luck to you!

[@shelbyhxo]

I've spent six years of personal yoga practice believing I would never be able to do crow pose.. you have proved me wrong. I'm finding each day of this challenge is helping me to find my confidence, as i near the end of my 200 Yoga teacher training. ♥️ see you tomorrow Charlie!! 😊

[@hinnag2184]

I hope you also do a series of longer classes like 60 minutes classes. It’s so comforting practicing with your videos & your soothing voice and all the natural sounds.

[@scandie8264]

That was amazing! I have chronic wrist and hip pain from old injuries, but following the challenge for just five days has made a massive difference! I couldn't believe it when I was able to do the crow pose. My wrists feel pain free and strong for the first time in years. And my hips are finally feeling aligned, my lower body is releasing tension I didn't know was there. You are the best instructor I have ever seen!

[@Annie-zs2bt]

Thank you Charlie , I can’t do the crow pose yet but I love how you guide in each step , perfect practice . Love it so much ❤❤❤

[@lou5250]

Never thought I’d actually be able to lift my feet up but they definitely hovered off the mat for a good 10 seconds. Thanks x

[@mica_solo_viaggi]

YES!! Finally I've started to be more confident with crow pose! 😃

[@CharlieFollows]

Amazing! Thank you for sharing your progress 🙏

[@mica_solo_viaggi]

@@CharlieFollows why don't you plan a yoga retreat in England countryside? I'd love it!🤩

[@KerrieChallinor]

Hi Charlie, thanyou once again. I missed yesterday due to it being my precious Dads funeral. I'd like to thank you for giving me a focus during these difficult days. A little time each day to spend time on my mat. Ive completed both Day 4 & 5 today. Just what I needed thankyou. Crow pose - my nemesis :)

[@AW-uv3cb]

So sorry about your Dad...

[@lauraaragnetti6300]

Hey Charlie. thank you for this day 5. Beyond the challenge, this is a great lesson in releasing abdominal tension and my belly says "thank you". The crow🦅 is becoming my friend and I manage to hold the position for a few seconds. a big hug da Laura🤗

[@steffdittrich5841]

OMG. That was the first time I dared to do the crow pose. Even if it didn't quite work out, it's still a start. Tomorrow, however, the backs of my upper arms will probably be green and blue. 😅 Is it just me that it really hurts or is it always like this at the beginning? But it's amazing what you've shown us in the first 5 days. Best challenge ever!!!

[@fumoblu_]

mine also hurt so bad!!

[@JeenaSulaikha-hd8wy]

Mine already turned green😅 is this expected @charliefollows ? Also my knee kept wobbling around on the back of my forearm so I really couldn't balance myself. Any tips?

[@antytaa]

It hurts so bad hahaha

[@Jewelmind]

That was really good. I held the pose for about 4 seconds, I was pretty happy because it's been about 15 years since I practiced that. Thank you for day #5🙂

[@elenaortiz248]

I loved the approach to crow!! Every class is a great surprise!! Thank you!! 🏵

[@jenessadrebet6956]

My 8 year old and I do classes together. She is still novice but loves trying. Your classes are great to do together. thank you.

[@26041385]

I have taken this challenge for the second time and savor every moment 🎉❤, Thanks Charlie ❤ I achieved the bobbling crow pose today but happy to practice the pose until I get it with full strength and longer time without bobbling one day soon😅🥳💪

[@mauricedues231]

13:00 minutes in , This is by far the most thorough explanation for crow pose 🕉️⚡️🥋

[@aliceunderhill5976]

Really loving these short daily videos! Thank you 🙏🏻

[@ritalooney5168]

Almost attained crow pose Thank you Charlie for such great work up to it Day 5 completed.Namaste from Australia .Looking forward to Day 6💛

[@laurenbaxter8548]

I've been doing yoga for years and never have I felt so strong since starting this 30 day challenge, I managed crow with bearly a wobble today! I had previously been using another you tube yoga teacher and whilst I love their videos I stopped finding them challenging enough so was looking for something else and never found a teacher who I loved their teaching style enough to make the swap. Charlie has changed this for me. I'm only on day 5 but her flows are challenging enough to make me feel strong, yet are such a beautiful pace. Hearing the birds singing in the background is just the icing on the cake for me. I can't wait to see how much I progress over the course of this challenge!

[@mickeythebish5335]

Loved the challenge! I love the long breathing sessions at the end , they really calm me down ! Day 5 Down ❤

[@leylaheydari9802]

Wonderful one. I could get my feet off the floor for a second. That felt energizing❤❤❤❤

[@antytaa]

Wow what a challenge today. I am always so intimidated by "crow pose" , it was always a struggle to even find to correct position, to lift one feet of the ground without fall with all my body on the floor. But today I was able to lift my right leg then my left leg of the ground and then even my two legs (ok for half a second but still haha). Yoga really teach me to never give up and work on strength and position again and again. I love the little everyday wins like that. Thank you so so so much for day 5 !!!

[@Noir1311]

Crow is my current goal so I'm really happy with today's lesson. Definitely gonna come back to it later. Thank you! Can't wait for day 6!

[@CharlieFollows]

Thank you so much for joining me I’m glad your goal came up in day 5’s peak pose flow.

[@free2roam2go]

Four days down, and bit by bit I am feeling improvements. I am a healthy dude, 6'4", but have eaten a bit too much sugar and sat in a chair a bit too long. So... I am as stiff as a plank of wood. My downward dog is basically a plank. My upward dog, turns into a plank. My plank... so far is a plank! I've thrown away all pride and just jumped in. Even if the gains are small I see and feel them. I'm very excited to finish the 30 Day challenge! Perhaps I'll post a before and after video, for your entertainment. Thank you for this!

[@laura_lolly]

This was one of the best classes I’ve ever done with crow as a peak pose. I think you prepped us really well so the muscles are ready for the engagement needed in that pose. I finally found some air time! Thanks Charlie 💞🙏

[@MomTheEbayer101]

Charlie I knew you had something challenging up your sleeve! lol... Although I couldn't master the crow pose, the first variation with my toes on the floor was good enough. I'll continue trying the pose until I successfully complete it. As always, THANK YOU for another rejuvenating session and I look forward to the rest of the challenge.

[@АнастасияМакаренко-ж8е]

Thank you, Charlie ❤️ all this challenge is wonderful, thank you for all that you for us 😊

[@FlossontheMill]

Thank you for this class on the crow pose Charlie. I found I was, able to get into the pose and stay for a couple seconds. 😊 I haven't attempted this pose in many years, so happy I was able to achieve a version of it. Warming up the wrists was a super way to start the class. I'm so much enjoying the series so far. 😊

[@IvanLopez-rv7wh]

Good good morning ☀️!! Charlie Day 5 ✅ from my today’s DO list. So I’m starting the day pretty dam well 😛. Have a wonderful evening 🌅 🌙 ✌🏻🙏. Now let’s do some breakfast and go to work 🤘🏻 see ya!

[@CharlieFollows]

Amazing, I'm so happy you got your day off to a great start. Thanks for sharing your positivity here.

[@НаденькаБегемотова]

And here we go again! My second round of this marathon, and a little bit of the crow pose! Still can't make it a crane, but I hope I'm getting closer. Thanks for the practice, Charlie!

[@ejam1358]

Thanks Charlie. This was way beyond what I imagine to be able to do as a beginner 😅, but I like getting familiar with and I am sure with more practice and dedication it is achievable. Thanks for the challenge ❤. See you tomorrow!

[@BeckyTheLeary]

I cried at the end of this class because I was finally able to hold crow pose after years and years of my practice, telling myself I couldn’t do it. There is something about the way you encouraged us to use momentum and the positioning of the knees and hands that just seemed to click for me. Thank you so much. I can’t wait for the next class.

[@CharlieFollows]

Thank you so much for sharing your breakthrough moment. I'm so happy this class and the way it set you up for crow helped you get there. Thank you for joining me and for sharing your experience 🙏

[@TheOceanYoga]

A very juicy sequence. Loved it! Thank you Charlie! Hugs, Diana

[@nataliew5963]

Thank you Charlie. I cant seem to find a happy place for my knees in my upper arms for entry level crow but I will persevere. I am inspired by the comments below. Thank you all.

[@samantharamsey8860]

I think I want to save this one and keep trying crow. I definitely couldn’t make it. But I’ve come a long way. Malasana is way more effortless than when I started practicing. Arm and core strength are a longer road for me. These comments are inspiring me to keep trying.

[@brittanyphipps7105]

today I learned the importance of eating a good breakfast. I did this 3 hours after eating breakfast and I didn’t have a good breakfast today, and man I could tell! I felt so low energy and had to take several breaks I’m sure it’s also due that I didn’t have time to do these classes for 4 days that’s also effecting me strongly but none the less I finished the video!

[@mdhcclothing4197]

Super proud I made it to day 5. Hopefully I can make it to the end 🤞

[@CharlieFollows]

I'm so proud of you too! Thank you for your consistency with the challenge 🙏

[@MariaPinchuk]

Thank you very much! It was a lovely practice! Nailed crow pose, but it was challenging to bring the heels so high 🥹

[@CharlieFollows]

Thank you so much for joining me for day of the challenge 🙏

[@greenoriole8011]

It's hard to find words for your beautiful teachings. Thank you : )

[@stephenberdos9319]

While i was discouraged about not being able to do crow's pose, this was my first ever attempt. For me, it wasnt necessarily a strength issue, it just felt SO uncomfortable having my knees dig into my arms. Rather than trying to be a hero and force it, it did the modified pose and focused on the fact that ive been doing yoga with you for 5 days consecutively and was able to do all of the other poses. Thank you for these videos. Youre inspiring me and these practices have become an important part of my daily self care.

[@Lexdala]

Never held a crow for so long!♡ thank you charlie

[@fousdevelos4937]

Très CHALLENGING séance. Merci Charlie!🙏🧡💛

[@CharlieFollows]

Thank you so much for practicing with me ☺️

[@bushin99]

I enjoyed the quick visit to crow, still can't quite get crane but I'm working on it. See you tomorrow.

[@reclusivesolitude4364]

I've been doing yoga for 3 or 4 years now and this was easily my most successful Crow. Definitely one of my favorite instructors and challenge series so far.

[@mmiioo512]

from japan! I got first challenge as Crow pose! it was success! im so glad your voice is so kind and gentle.thanks again

[@nousheencheema4305]

Day 5 done!!! Crow pose was definitely challenging… I need to practice it more to get to your level Charlie. Thank you

[@akaoh]

Loved this! 🥰 managed crow (for a couple of seconds 😜) and am super proud of myself- thank you Charlie 💕🙏🏼 xx

[@LucianaGS79]

Hi Charlie, thank you for time! I have diastasis (after my baby was born) and to come back is not easy but I so happy with your lessons ❤

[@pamelachoo]

Been following the yoga challenge and loving it ❤ thank you for this! I feel amazing after 💘

[@CharlieFollows]

Thank you so much for joining me for the challenge ☺️

[@jamesheath8594]

Thank you miss Charlie I really enjoyed this class I had a lot of fun I really love Crow pose thank you so much miss Charlie you rock ✌️

[@angie41294]

Ive always wanted to do a flow that will eventually help me achieve challenging poses. Thank you for this ❤

[@kelleycordero]

I’ve started the 30 day challenge this week! Your yoga classes challenge and agree with my body so much! Thank you for this yoga style 😊

[@myawaldorf6023]

even though only for a few seconds and even though just a few inches off the ground, im so glad i could do crow for the first time! thanks a lot charlie

[@nehaarora7206]

Great class, Charlie. I was able to do the crow pose (a little better) today!!!!! It feels like an achievement 😀

[@tabypetre4125]

Loved the flow of this class! I only lifted off for a few seconds but it still felt rewarding. Thank you for a great class as always

[@hanneliebasson8393]

Been doing yoga for a while, first time crow got explained so well that I could at least lift one foot at a time, next time both! Thank you!

[@melanieveldman1896]

Thank you charlie❤the crow pose was a litle to much for my at this time. But the rest of the practice were great. See you tommorow

[@_-Dawn-_]

Thank you Charlie! Good jod everyone!

[@Anna-ph7jr]

Hi Charlie. Greetings from wintry Finland. The temperature is -25 degrees, but inside by the fireplace it is nice to do yoga. I followed your channel since August last year. Thank you so much for your videos. I have especially liked when you speak clear English (I can understand it), you have a wide variety of classes (including lighter classes sitting/lying down), you explain the movements clearly and you convey a genuine desire to guide yoga to us followers. I especially liked this video of Day 5 when I managed to lift both legs for the first time in the Crow pose and even stayed for about two seconds (laughter). And I already glanced at the video of Day 6 and awesome when you've put the week's things together. You get to review, develop and gain new experiences of success. Ps. I hope there are no funny words when I translated this text with google translater (my English is not good). Happy to your day and this year 2024!❤

[@ConsciousEvolution369]

More challenging than I expected. Thank you

[@mazzyjohannes7703]

What a great first week thank you!!🙏🏼

[@smaklad1]

I agree!! I progressed a lot more than I did in the past. By the way, although I am a long-time practitioner, I had simultaneous bilateral Total Knee Replacement a few years back. I still do yoga every day. Apart from some adjustments around kneeling, hips sitting on toes are not accessible, but everything else is. Thank you 🙏 I live in Port Macquarie, Australia

[@templesofatlantis199]

Thank you for another lovely class! Blessings into your week.

[@annewray2436]

The peak poses are very helpful. I've done everyday so far. I always do about 20-30 minutes yoga in the morning. Doing your flow as an late afternoon practice during the work week. Thank you very much.

[@TheWilliamsonFamily1]

That was fun! I actually got a little airtime with one leg at a time. Thank you!

[@butterflylake11788]

Thanks, Charlie. My body and mind have been going through some changes lately that have made it hard to push past the fear factor, even in bakasana, which was always my favourite. Today I managed crow jumpback, which I have not been able to get into a mindset for. I appreciate your help getting there.

[@burcinbalkc5332]

I didn't know what crow pose is, but I have just done it. Yey🎉 Thank you four your effort and energy too.😊

[@carlayvette1069]

Thanks again! Crow Pose though really! I tried!🤣

[@CharlieFollows]

Thank you for practicing with me ☺️

[@mayakrimotat2705]

Thank you dear Charlie for an other amazing practice! Love the way you prepared for crow, happy to joy you in this 30 day challenge ! Have a blessed day!!! ❤❤❤❤

[@annika8488]

Hello! My preference would have been to finish this class (like all others) in Shavasana. I also found it uncomfortable to sit in a kneeling position for so long in the beginning. Yet, the build-up towards crow pose was nice and I've done this asana again after quite a long time. Thanks for providing this challenge on KZbin :)

[@Kendyizaguirre]

Thank you ❤️💕 I’ll continue to work on my crow pose!

[@elenaushakova594]

Amazing practice ❤ thank you for this great challenge 👏

[@freyatewnion241]

I know it’s not the only purpose of the practice but it made me so happy being able to do crow pose. I’ve only managed it once before and I’m sure my form is far from perfect but getting there for a second or so was a great feeling. As with many positions, it’s about making it work for you; I put more thought into my placement and had more space because my body proportions are a little strange but it worked for me :)

[@My.Cup.of.Stars_Meditates]

This was such a great sequence leading up to crow. I am sending this one to my girls as well, they ve trying to get into crow😊

[@Lilibet_777]

I am still Here ❤...and enjoy it❤❤❤Love from Germany❤

[@emmanouelagalanou9443]

I love your style and practice! So refreshing.

[@anechkaYouTube]

Charlie, thank you so much! A wonderful lesson. The body feels pleasantly warmed up and stretched.❤🙏🙌

[@nosetallboy]

Gratitude everyone

[@fleurcoremans9828]

Loved every minute of it!! Thanks girl!

[@umayugen]

Thank you, @charliefollows for a well designed brief yoga routine. As always, with your classes, I find little useful hacks - new and well forgotten:) Thank you

[@sarahparks3279]

The perfect sequence to start my week with a powerful umph - thank you Charlie!!

[@bushm4601]

so charming Charlie and enjoyable practice. Love it

[@SteveHarley-t7e]

Thank you so much Charlie. I managed a couple of breaths before toppling forward in crow pose 🙂. Looking forward to next practice x

[@TheHeavenn07]

Lovely crow practice! Thank you for sharing!!! 🐦

[@CharlieFollows]

Thank you so much I’m glad you enjoyed it ☺️

[@anandsingh5291]

It’s other way around… you are putting your efforts to keep us fit… thank you and love you

[@happinessinharmony]

Wow Charlie, that was the best Crow pose I've ever done! I could hold it for ages. Not been able to do more than a second before. Lovely sequence to get there. Thank you ❤😊

[@pennysmore7273]

Charlie thank you so much!!! I would love to see your how to do pincha or steps towards it please!

[@mpm0796]

This challenge is great for me. I typically prefer to do flow practices and when im choosing a practice I dont normally choose the ones with 'drills' working towards a peak pose. But they are so important for improving, so thank you for pushing me to do more of it - and enjoy the results! 😊

[@markispink]

Thank you and have a great Friday.

[@moonshines4278]

Thank you for the day 5 challenge I enjoyed the experience 🎉