20 Min Full Body Yoga Flow | Strength, Flexibility & Mobility | Day 4 - 30 Day Yoga Challenge

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Welcome to day 4 of the 30 day yoga challenge. Today we have a fun and playful 20 minute full body yoga flow. This class is for all levels, however some of the transitions may be more challenging so listen out for the options to help you modify postures.
In this class we will do a little of everything - standing balances, seated twists, side bends, backbends and hip openers. This class includes postures that target the whole body to give you a well rounded full body flow.
I hope you enjoy this 20 min full 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
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.

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2 янв 2024

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Комментарии : 300

@laurenvanaken872 7 месяцев назад

Charlie-- im so grateful to have found your account all those months ago. You're the only yoga instructor I've found that relaxes as much as they challenge. Im so excited for each day and each new video. I might be sweating during it, but I love seeing you disappear off screen at the end 😂 never change ❤

@CharlieFollows 7 месяцев назад

Thank you so much!!! I'm so happy you found my channel and enjoy my style of teaching. It's also really encouraging to know that you find my classes both relaxing and challenging, that's exactly what I want them to be. Thank you for being here to practice the 30-day challenge x

@JewishGirlRox 7 месяцев назад

@@CharlieFollowsI agree as well. I'm a few days behind but I'm loving it. Love from Israel

@lalithakrishnan4383 7 месяцев назад

Hey! Did anyone else think that yesterday's practice of peak pose: wheel helped in today's twists? Especially revolved half moon? My twists were deeper today and I didnt wobble for the first time in revolved half moon!! This is so amazing! I am loving this challenge so much already! Cant wait for tomorrow! Thank you Charlie! ❤

@christinaforras 6 месяцев назад

I didn’t make that connection! Revolved half moon was easier than normal for me, too 🤩😊

@jennycliftcoachingEFT 5 месяцев назад

Yes, definitely seeing that each day helps the next! 😀

@lexwritesthings 7 месяцев назад

I work an atypical schedule with short intense stints of 10-12 hour shifts in the hospital, and in the past every workout routine I tried was just too much. These 20-30 minute yoga segments feel totally doable in the morning and give me time to settle my mind before the day begins. I've been consistent on shift days for the past two months! Thank you so much 😊

@900borges 5 месяцев назад

I like your style, Charlie. Thanks for the 30 challenge

@KayKayBayForever 7 месяцев назад

I really like the alternating between longer, peak pose focused classes, and the shorter full body classes.

@mayakrimotat2705 7 месяцев назад

Dear Charlie I’m so happy to go for every day challenge! I’m going to very difficult time (we lost our beloved 10 years old French bulldog ) so this morning practice give me energy and peace at least for some time! Have a blessed day ❤❤❤❤

@CharlieFollows 7 месяцев назад

Thank you for joining me, Im sorry to hear about your dog, pets play such a big role in our lives. I hope the challenge can help to occupy you 🙏

@slapshotscott6568 7 месяцев назад

I believe I have found the "ZEN" master of yoga! It looked as if the wind almost took you on a magic carpet ride! Good thing you found a few helpful rocks 😊. Thank you as always for your time. We all cherish it! ❤

@CharlieFollows 7 месяцев назад

That is exactly how I felt when I was filming this! it was a very eventful day when the storm came to Mallorca and I was filming these classes 😅 thank you so much for joining me for the challenge.

@slapshotscott6568 7 месяцев назад

@CharlieFollows Absolutely loving it! You are the best! I have my wife doing it now too! 🤗🫡

@airwavesbolti6864 6 месяцев назад

Hello from Germany! I am 32 years old, doing your 30 Days Challenge! I like it a lot. Thank you!

@cashews15 7 месяцев назад

Thank you so much ❤ After yesterday's session I was feeling a bit disappointed with myself; however, I still finished yesterday's practice and I came today as well and I'm beyond happy. It feels amazing to be able to move the body in new ways, test the limits and laugh a bit. I'm always thankful and grateful for the blessings of having you sharing free yoga. I wish you happiness and ease 🙏🏽

@shelbyhxo 7 месяцев назад

Charlie!! I'm having so much fun! I'm 190 hours into my 200 Yoga teacher training, this is inspiring me to keep going. As well as helping me visualize how I might sequence my own yoga classes in the near future! Thanks so much! ❤ looking forward to The rest of the 30 day challenge

@liloul7013 7 месяцев назад

I was really sore today but still managed to go through the session, it helped that it was only 20min long 😄 Day 4 done ! Thank you Charlie for another great class 😊

@protectorpestsolutions8386 7 месяцев назад

OMG, I loved the transitions especially with the crossed legged table top to sitting. I always had a hard time and my knees always hurt too much. But the transitional into it made so easy and painless. I could have stayed in that position longer. Love you and what you do. Make it an amazing day❤

@miamagik 6 месяцев назад

This was such a fun dynamic practice I wish it was a full hour. Loved it!! Just discovered your page recently and am so grateful for these amazing classes!

@MomTheEbayer101 7 месяцев назад

Day 4 was AMAZING!! I'm looking forward to experiencing what else you have up your sleeves for the remainder of the challenge! Thank you Charlie for being my in home personal yoga instructor, YOU"RE THE BEST!!

@rayflective 7 месяцев назад

I'm enjoying the challenge series very much 😊 thank you Charlie so much 🙏💖

@CharlieFollows 7 месяцев назад

Thank you so much for saying I’m so happy you are enjoying the challenge so far ☺️

@hannabethlagerlof8658 4 месяца назад

This is one of my favorite flows of yours Charlie! ❤❤❤ Thank you so much for creating 😊

@anechkaYouTube 7 месяцев назад

Thank you very much ❤ for your great class 🙏😊

@ConsciousEvolution369 7 месяцев назад

This class was so much fun and the time went by so fast. thanks for this fun and flowy class

@djpsychosix8235 7 месяцев назад

Day 4 in the books. 🙏🏼😎

@rsenor 7 месяцев назад

Love these hip openers, stability, love that you squeeze it all into 20 meaningful minutes. Thanks Charlie!

@stephenberdos9319 5 месяцев назад

My favorite pose in the final one. I nailed it! 😂 I'm on day 4 of 30 day challenge. Thank you for your work. These videos are becoming a vital part of my daily self care.

@veronicajnmarie5839 7 месяцев назад

Thanks from Barbados Charlie

@CharlieFollows 7 месяцев назад

Thank you for joining me from Barbados! How exciting to know where people are practicing the 30-day challenge from.

@mariacorretge6615 7 месяцев назад

Oh...wonderful transitions. I loved the revolved half moon.

@Monishakj 7 месяцев назад

Thank you so much charlie❤, for bringing this wounderful yoga challenge to us. Lots of love from India 🇮🇳, pls give me a heart I am your fan🌸

@thecapetownblog 3 месяца назад

This was so fun and playful! And a good test of my co-ordination... your videos are the only ones I can stick to, you're a really wonderful instructor!

@Fred-zt5ky 7 месяцев назад

I love how you just teleport away at the end of each session :D But thanks a lot for all this amazing content Charlie, I love every bit of it.

@CharlieFollows 7 месяцев назад

Hahaha thank you, it was something I did one time and everyone loved it so now it's a thing ☺️ thank you for practicing with me.

@jodyrudy1 7 месяцев назад

I am so happy I found you! I love the sequences and the practices. Thank You Thank You!!

@hannalayne2963 6 месяцев назад

This practice went by crazy fast!

@obaidnajm 7 месяцев назад

Thank you Charlie. Great transitions in this session. Fun and effective as always. Love and blessings 🌈🙏🌹💕🌺🌻❤🌷

@INuniverse 7 месяцев назад

Best Yoga on you tube,. Thank you, Charlie!

@fousdevelos4937 6 месяцев назад

Merci Charlie! Effectivement FUN seance mais pleine de challenges. J'adore! 🙏🧡💛

@MichelleR-tl2ub 6 месяцев назад

These are challenging for me but happy that I am sticking with it. I needed to go to next level! Thanks :)

@templesofatlantis199 5 месяцев назад

Thank you, I needed this practice today after some severe shoulder and back pain from yesterday. Grateful to find peace in my breath and more stretch in my back to alleviate the discomfort.

@jennycliftcoachingEFT 5 месяцев назад

Going through this 30 day challenge for a second time - and noticing all sorts of changes. I can lift my leg higher in 3-legged dog, and can hold the poses with more strength. Thank you @CharlieFollows for your great sequencing. Also I turned this one into a longer practice by skipping back when I got to minute 12:10, once again from minute 4:44 to repeat that flow. That was fun! 😀

@ChrissyJijon 7 месяцев назад

My legs were burning for a moment there but love how easy these in between days feel compared to the hard ones!! Loved today! I’m very optimistic about following and completing this challenge as opposed to the past. When I’d begin but never finish. 🎉🎉🎉

@andreasversmann664 7 месяцев назад

Dear Charlie, I am following your 30 day yoga challenge from Berlin, Germany with great excitement. I really like your teaching style. Everything is well composed and there is always something new to explore. Looking forward to many more morning sessions! Thank you very much, Andreas

@CharlieFollows 7 месяцев назад

Hey it's great to hear from you, thank you for tuning in from Berlin, how exciting! I'm so happy you are enjoying the variety in this challenge, I really pushed myself creatively to make every class different so I hope you continue to be surprised ☺️

@s2a0s1h2 7 месяцев назад

Thank you Charlie!

@my.cup.of.stars.journal 7 месяцев назад

I loved day four, moving on to day five as it is Sunday and I d love to catch up😉🩷

@DmitriKoslov1 7 месяцев назад

I'm pretty sure I'm a day or 2 behind, but doing these in order, and I love the way you're progressing from one day to the next... It really fewls like we do something a little bit trying one day, and then work it out the next... Thanks again for doing this!

@CharlieFollows 7 месяцев назад

Thank you so much for your feedback. That's exactly how I wanted the challenge to feel, like an eb and flow 😊

@AmardeepMDugar 7 месяцев назад

The last 3 days have been so amazing so far Charlie….as always you don’t ever disappoint with your practices. Looking forward to this 4th day & the remaining days of action-packed yoga sessions 💙👩🏻🤍🍑💋🥰🙏🏻👌🏻✨💪🏻😇My apologies for being out of action for so long…an ankle injury & dengue fever had kept me out of action….but slowly getting back. Thank you so very much

@CharlieFollows 7 месяцев назад

Hello it’s great to hear from you, I hope you are feeling much better now. I remember you mentioned you have dengue, I hope you recovered well and look forward to sharing the rest of the challenge with you. Thank you for your kind comment 🙏

@luanareinholzPersonal 7 месяцев назад

Hi, Charlie! I'm Brazilian and I've been doing yoga for a few years following videos from Brazilian channels. By chance, on January 1st I wanted something different and I found you!!! I loved the class and went back every day of the week. Thank you for the videos, I'm loving challenging myself in yoga and English 😁

@CharlieFollows 7 месяцев назад

Hey it's great to hear form you, I'm so glad you found me in time for the challenge ☺️ thank you for practicing with me

@matejaskalic2746 7 месяцев назад

Omg, I just found your channel and I love it. Can't wait for more

@CharlieFollows 7 месяцев назад

Yey I'm so happy you found my channel, thank you for being here ☺️

@autumnross628 6 месяцев назад

Thank you charlie for your yoga sessions I do them every day I am at day 4 out of 30 days.You helped me focus and take all my stress away thank you so much.

@EHJ_BrainFog 7 месяцев назад

Namaste 🙏

@SarahmMonfared-ik4tv 7 месяцев назад

Hey Charlie❤ i can't wait for your next day class. Wish you good luck from Iran. Today is Mother's Day and Women's Day in Iran.

@CharlieFollows 7 месяцев назад

Thank you so much and happy Mother’s Day to everyone in Iran ☺️

@Annie-zs2bt 7 месяцев назад

I really enjoy this challenge , I feel great after 12 hrs shift and it recharged my energy for the next day . Thank you Charlie ❤❤❤

@marybroadwell7799 7 месяцев назад

I just finished my 12 hour shift as well and came home to do this class! I didn't know if I would be up to it , but I wanted to and I am glad I did ! Go team 12 hour shifter yogis !

@christinacanzanese510 6 месяцев назад

I really appreciate the extra time at the end with the bird sounds, your voice and background noises are so soothing

@erinjohnson8869 7 месяцев назад

I really loved the fun transitions in this class! Have been thoroughly enjoying the 30 day challenge.

@CharlieFollows 7 месяцев назад

Thank you so much for your feedback, it’s really encouraging to know you are enjoying the challenge.

@lllthink 6 месяцев назад

Thank you, love your practices, they are peaceful even though it's a challenge. You have a nice pace where you can properly breathe and take time to get into each Asana without rushing from one to another with the danger of getting injured 😊

@Mr_Fbro 7 месяцев назад

Thank you. I'm not totally consistent with my practice yet but I'm aiming to be.

@CharlieFollows 7 месяцев назад

You you for doing your best 😊

@victoriaminc5697 7 месяцев назад

love your classes! always so fun and dynamic!

@ianfredericks-nutbushvcity2791 7 месяцев назад

I definitely like flow, tx again Charlie 🙏🙏

@googleuser1710 7 месяцев назад

Thank you Charlie

@beautyofnature9848 7 месяцев назад

Thank you charlie 😊 Have good day ❤

@sCATer_86 7 месяцев назад

Thank you!

@carlayvette1069 7 месяцев назад

Thank you Charlie! Have a fabulous day!😘

@ildemmiyim 6 месяцев назад

Charlie thanks for these amazing classes I really like your style! Since I am injured I cant do yoga everyday or even some poses! But I am slowly but surely practicing this challenge! :)

@5vampirelover 17 дней назад

Thank you so much for an amazing practice! You have help me rediscover my love of yoga. I can't wait to continue tihis challange and try the others available on your chanal. You're an amazing instructor, and I have found that each of these last days have been a pleasure. Thank you

@laurawulach-cj5yq 16 дней назад

Just wanted to say hi, I’m doing this challenge now too :)

@melanieveldman1896 7 месяцев назад

Goodmorning❤love the challenge. Thank you charlie

@mike1980 6 месяцев назад

Charlie your pose transitions are the most creative out of all the channels I've seen so far. Well done and thank you.

@Allgoodthingsarewildandfree 5 месяцев назад

Great class loved all the pose connections. Thank you.

@enikogalko4031 7 месяцев назад

Thank you for this Day to🙏!! !I love this challenge,it is exactly wath i need now❤.Many blessing s for you Charlie🤗🙏🥰

@jewel2022now 7 месяцев назад

Yippee, day 4. Thank you. Awesome to all the people that are doing this

@Annie-zs2bt 6 месяцев назад

Day 4 repeat ! Thank you Charlie❤❤❤

@ladyneal8145 5 месяцев назад

I’m just now getting started this Devon week of February but starting to feel so much better already. I Love the outdoor sounds helps me to zone out

@elenaortiz248 7 месяцев назад

Yay!! Day 4!! Loved the class! So unique and different. Thank you!! 🌷

@soniareichel2299 3 месяца назад

Thank you so much Charlie,i love your Lessons 😊👌🏿👍🏾

@christinahutchinson4483 6 месяцев назад

I am a bit behind schedule, but am staying in order… Today was day 4… I LOVED the stretch from wild thing and wheel barrow. Felt SO good for my back! ❤

@tnozomi5683 7 месяцев назад

Hi Charlie, I do enjoy your videos always and now I am on the 30days Challenge. I really appreciate your effort to motivate us. Thanks a lot much metta

@dolphinloser6546 7 месяцев назад

Wow, this one affected me more than I expected. During the ending shavasana I was thinking about my strength and flexibility goals and thought "I want to be 80 and still strong as hell". And then realised that means "I want to be 80". I'm not going to go into detail here, but I didn't have a good upbringing and spent most of my early life assuming I was going to die before reaching adulthood. Now I'm in my early 20s and most of my time has still felt... Borrowed. I've worked really hard over the last few years to begin building myself back up after my upbringing, and it's really hard to feel like I'm making any progress, so to have an idle thought during relaxation in which I'm not only expecting to reach old age, but looking forward to it... That's a huge deal to me. I can't thank you enough, Charlie. I don't really know what to say, there's so much about your practice that I appreciate, but thank you. I've been doing yoga for a while now, and it isn't a cure-all for ptsd, but taking this time every day to tune into my body and mind has really helped me ❤. And the community too - everyone is so supportive! I really appreciate it.

@CharlieFollows 7 месяцев назад

Hello it's lovely top hear from you. Thank you so much for sharing your experience from class and your story. This made me a little emotional because I was so happy to read you had a moment of like that. I'm so happy my classes are helping you experience moments like that where you look forward to what's to come. Thank you for being here 💜

@Ebypotato 7 месяцев назад

This keeps getting better and I'm glad I have been pulling through

@bethheidemann 7 месяцев назад

As a fellow content creator, I appreciate not only your flows but also the subtle details. My favorite it your fade out at the end of practice! The outdoor spaces add so much and I know outdoor filming can be a super huge challenge. Thank you for the extra effort!

@chetanamanjunath8568 7 месяцев назад

Thanks, Charlie, for a nice session

@CharlieFollows 7 месяцев назад

Glad you enjoyed it, thanks for practicing with me ☺️

@carolynandrews860 7 месяцев назад

Another great class Charlie. Interesting fun poses

@amandaclark2419 6 месяцев назад

Always creative. Thank you.

@conniehansen9460 7 месяцев назад

I am loving this challenge! Thank you Charlie!

@aparnakonduru3036 7 месяцев назад

This was just what I needed to have a peaceful day at work. I feel very energized post this. Thank you so much Charlie😊

@anthonymitchell8041 7 месяцев назад

Thank you for the class, I am enjoying the challenge.

@user-zr5pq8ic3s 7 месяцев назад

Thanks teacher.

@jamesheath8594 7 месяцев назад

Thank you miss Charlie you rock I really enjoyed this class ✌️

@happinessinharmony 7 месяцев назад

Just what I needed for a sluggish start of a morning. Thank you ❤😊

@CandyceWeirActor 7 месяцев назад

This was a fun one! Love them all!

@CharlieFollows 7 месяцев назад

Thank you I’m glad you enjoyed it ☺️

@priyanshibhardwaj1744 7 месяцев назад

I completed today's class thanks Charlie mam❤

@dsy4481 7 месяцев назад

Hello Charlie. Thank you so much again for this relaxing yoga class. The landscape in most of your videos is absolutely breathtaking. Would you mind telling me which country you‘re from? I‘m very curious.

@CharlieFollows 7 месяцев назад

Thank you so much for practicing with me, I'm glad you appreciate hate the view. This challenge was filmed in Mallorca 😊 although I am from England

@Marcelo4Lcx 7 месяцев назад

Perfect way to start my day, so relaxing. Thank you❤

@eg7425 2 месяца назад

I was following you but not practising I gave you a try with this challange and it is the best thing I made. Really thanks ❤❤❤ very a good yoga teacher❤❤❤

@stevesanchez5671 7 месяцев назад

I am grateful for your practices, and the creative is a change of pace. Thank you.

@user-bp1yx2ry9t 7 месяцев назад

I found day 4 to be as challenging as the previous practice but I am loving it. Thank you Charlie x

@sandyendicott1178 7 месяцев назад

As usual, another brilliant class. Thank you so much for all the subtle nuances you incorporate into your practices. You are the best🙏😊❤

@soniareichel2299 2 месяца назад

Thank you so much Charlie ❤love your Lessons 👌🏿😍

@yameliztejeda3532 7 месяцев назад

This was my favorite day ❤

@conanblue32 7 месяцев назад

Another day, another challenge completed! Today, I feel proud of myself that I was able to do most of the asana without modification, albeit still quite wobly. I found that there are some things I need to work on (that arm stretch behind the back was difficult) but I surprised myself being able to di others, like lunge to chair easily or that pretzel! I love your classes because of this, it really challenges me and helped me to learn more about my body. Thanks Charlie!

@valentinarabino8183 7 месяцев назад

Dear Charlie, thank you 🌻 I love the way you planned this challenge! Every day, I'm looking forward to getting on the map and starting the day with you ✨️

@bushin99 7 месяцев назад

Another delightful class! Love the playful sequencing. See you tomorrow.

@CharlieFollows 7 месяцев назад

Thank you so much, I'm happy you enjoyed the playful nature of this class.

@suzanndoherty2438 7 месяцев назад

❤ great start to my day

@ritalooney5168 7 месяцев назад

Thank you Charlie for day 4. Some twisty challenges in there but thoroughly doable and enjoyable.Namaste from Australia💛

@hellekarlstad4293 7 месяцев назад

Thank you so much sweet Charlie 🙏🏽 This is the first time I’ve been able to do “cow face” 👍😁 Your instructions and showing me the correct moves to ready the body for the different asanas have been such a game changer 👏👏 Thank you again for sharing your energy ❤️

@nowhereismyhome1458 7 месяцев назад

Thanks for doing this Charlie🙏 Starting the new year off with a committed 30 days is just what I needed. I am guilty of missing days that I should be on the mat. 🫶🫶

@armandopinto6276 7 месяцев назад

Thank you so much Charley. I enjoyed all the sessions so far😂🎉

@1AVB1130 7 месяцев назад

It wasn't too hard and it wasn't too easy. Perfect for me today since I was feeling low on energy and needed just enough boost to keep on with my day ❤😁❤❤