Chalean Extreme – Dynamic Flow Yoga

Chalean Extreme is a yoga practice.

The preview is on the salepage.

Arichive has a preview.

Weighted hand gloves are optional and the modifier does not wear them. The gloves only cover the thumb and two fingers. Chalene wants to make sure that one has full contact on the floor with the hand.

The workout is from the second series of Chalean Extreme and is 38 minutes. Chalene is mellow in this workout, she gives clear instructions, points out few form pointers, and provides modifications. The pace is fluid, doesn’t feel rushed or as if there was too much time devoted for each exercise, and there is a nice variety of exercises in the workout. Warrior 3 and Chaturanga push-up are the most challenging exercises in this workout because they are not many advanced level poses.

I don’t care for hour long yoga or stretch workouts. I think Chalene did a great job with this workout, I feel that it is one of the best yoga/stretch workouts thatBB has produced. I am not a fan of yoga, but I enjoyed this workout because it was easy to follow and not boring.

Exercises

Mountain pose.

Arm sweep (overhead)> add prayer pose> Arm sweep & fold (hinge at hips, back is flat, arms sweep down to floor & cross, then sweep out to the side), return to starting position> hinge forward at hips w/ flat back

The Rag Doll is from a flat back position to a standing position.

The arms sweep overhead, then sweep the arms to the back, then hold chair pose.

From chair pose, straight legs, hinge forward w/ a flat back, hands touch floor, place hands on back to rest, widen stance of legs, lace fingers together in back of body, lift up over back, head come down, place hands on back to rest.

The Frog and Fan involve alternating bending the legs and placing elbows by the inside of the knees.

Down dog has bent knees and alternate heel presses in plank position.

From child’s pose, sweep arms up overhead and round back to return to child’s pose, alternate between two positions.

Warrior 1 w/ lower body has arms not up in the air, but at the side of the body.

Warrior 2 is lower into lunge position of Warrior 2 with both arms out to side.

Isometric hold for lower body in Warrior 2 w/ arms sweeping up overhead and down to cross in front of waist.

The top arm comes to 90 degrees and 3 small pulse in the center of the body, return to the starting position.

Pyramid and Flight: arms pulse up to sides (3) and return to the floor.

On the left side, start with Down Dog.

Down Dog>Plank> Triceps Push-ups & Side Planks, complete with 3 reps of push-ups, one rep of side plank, and one rep of each exercise, alternating sides for the plank.

Up dog and down dog.

High Lunge ( arms to side of body or hands on hips, wide stance of legs)> Fold & Swim (in high lunge position, hinge at hips w/ a flat back, alternate both arms sweeping to the back, then to the front)

Warrior 3> Mountain pose> arm sweep and fold.

The sequence begins on the left side.

Add Arm Sweep & pulse (3, pulse to sides)> Warrior 2> Right angle> add arm pulse (3)

On the left side, repeat the sequence.

Child’s pose.

Place a folded towel under the hips for cushion. Prone position w/ hands in feet in wide stance, alternate single arm and opposite leg hold, single reps and 3 pulse each side.

The child’s pose is a prone position crossing in back w/ knees & quads off of the floor and both elbows pull back for isometric hold.

Take off gloves, lie supine with hands on body, rest with palms facing up, feet turn out, bent knee circles.