Courses Infomation

Dynamic Flow Yoga by Chalean Extreme

Mat and weighted hand gloves are optional equipment (modifier does not wear them). The only gloves that cover the thumb and two fingers are those (ring & middle). Chalene instructs not to enclose the thumb so that the hand makes complete contact with the floor (wrist band-type weights could sub for the gloves).

This exercise is a 38-minute athletic stretch/yoga workout with Chalene and four background exercisers from Chalean Extreme’s second deluxe “fat-burning” series. It has yoga names but has an athletic feel with the addition of dynamic movements for mostly the arms (pulses) paired with static holds with the legs (three females, one male). In this workout, Chalene is really relaxed, makes changes, gives precise directions & form pointers (detailed such that one can image it visually & points out a few form hints with the background exercisers). There is a wonderful mix of exercises in the workout, which is more demanding & diverse than the Chalene Extreme basic set stretch/yoga “Recharge” workout due to exercise sequencing. The pace is flowing, doesn’t feel hurried, or as if there was too much time given to each activity (excellent pace). The Warrior 3 and Chaturanga push-up are perhaps the two most difficult exercises in this program because there aren’t many advanced level poses (or tougher with balance and the requirement for strong flexibility).

I don’t like yoga or stretch routines that last an hour, so the duration is ideal. I believe Chalene did a fantastic job with this exercise and it ranks among the greatest yoga/stretch routines that BB has ever created. Although I don’t usually like yoga (I prefer athletic stretch routines), I really liked this workout since it was simple to follow and included a good range of exercises without being overly complicated or repetitive.

Exercises

Mountain position

Arm Sweep (overhead) > Prayer Pose > Arm Sweep & Fold (hinge at hips, back is flat, arms sweep down to floor & cross, then sweep out to the side), then return to beginning position > Hinge forward at hips, back is flat, contact fingertips on the floor (or shins)

Rag Doll: starting with a flat back and a hip hinge, bending knees, relaxing the head forward, rolling up to a standing position, and raising the arms overhead.

Chair Pose Transition: Sweep the arms behind you as you go into chair posture, then sweep them above as you maintain chair pose.

Fan and Fold: start in a chair pose, straighten your legs, hinge forward with a flat back, and place your hands on the floor. Then, widen your leg posture, lace your fingers together behind your back, lift your head so it is not in line with your back, and rest your hands on your back. Finally, come up into a flat back position and slide your hands down to your ankles and hold.

Alternating between bending the legs and placing the elbows at the inside of the knees with prayer stance arms and the legs bent and straight in fan pose is the frog and fan pose.

Knees bent in a downward dog stance; alternating heel presses in plank position; child’s pose.

Sweep & Round: Start in child’s pose, lift your upper body off the mat (bent knees stay flat on the floor), round your back, and sweep your arms down to get back into child’s pose. Alternate between the two positions.

Plank > Warrior 1 with lower body (arms not in the air, but at the side of the body) > Triceps push-ups (knees and toes variant demonstrated) > Sweep your arms high and straighten your legs before lowering into Warrior 1’s lunge stance and switching between positions.

Warrior 2: Arm Sweep (overhead) and straighten legs; drop into lunge stance with both arms out to the sides; switch positions.

Moving Fan: isometric hold (with arms) for lower body in Warrior 2 with arms sweeping up above and down to cross in front of waist> isometric hold (with arms) in Warrior 2.

Triangle> add arm pulses (single arm): top arm comes to 90 degrees and 3 brief pulses in the middle of the body, then returns to the beginning position.

Pyramid> Pyramid and Flight: the arms pulse to the sides three times before returning to the bottom (side of the legs)> Plank, Chaturunga push-up, up dog, runner’s lunge.

Repeat the process beginning with Down Dog on the left side.

Plank, Tricep Push-ups, Side Planks, Down Dog (complete 3 reps of push-ups, then one rep of side plank, then one rep of each exercise, alternating sides for the planks).

Plank, cha-cha, up-dog, down-dog.

High Lunge (hands on hips or to side of body, wide stance of legs)> Fold & Swim (high lunge position, hinge at hips with flat back, alternating both arms sweeping to back, then to front).

arm sweep and fold in mountain stance, Warrior 3.

Repeat the pattern beginning with Plank, Chaaturanga, Up Dog, and Down Dog on the left side.

Plank, Chaturanga, Up Dog, Down Dog, High Lunge, Arm Sweep & Pulse (3), Warrior 2, Arm Sweep & Pulse (3), Right Angle, Arm Pulses (3), and Runner’s Lunge follow.

Repeat the sequence on the left.

Plank, chaturanga, up dog, and child’s posture.

Swim: suggests placing a folded towel under the hips as a cushion. Prone posture with hands in feet in wide stance, switching between single arm & opposite leg isometric hod, single repetitions > 3 pulses per side.

Bend and Stretch: Lie on your back with your knees and quads off the floor and both elbows pulled back for an isometric hold. Then, extend your arms and legs out in front of you.

Final Relaxation (Guided Meditation/Breathing): Remove gloves, recline with hands resting on abs, then lift them off the body and rest at the sides with palms facing up. Next, bend your knees in circles (both directions).

Salepage : Dynamic Flow Yoga by Chalean Extreme