20 Min Full Body Beginner Yoga Flow (Day 4) 30 Days of Yoga For Beginners

[@CharlieFollows]

Welcome to day 4 friends. Today we are moving into some new poses and sequences. Please take it in your stride, approach it with a beginners mindset and give yourself grace when it gets challenging. I wish you all the best with it ❤

[@luciabrand4094]

The gift of health❤ thank you 🙏

[@LucaCooreman-z6i]

My hip Started to hurt with the hamstring stretch movement

[@Viridyana]

Made it to day 4! Today I discovered my high lunge wasn’t correct and found my stretch in it. Thanks Charlie.

[@treanahunt6180]

Thank you for providing calm, challenging, expanding yoga practice.

[@johnpneedham]

This was a great session, thank you Charlie Follows.

[@Kat-vv4ur]

I’ve been doing yoga for 10 years and just over a year since I found Charlie. I was resisting this challenge because I thought it would be too easy and pointless. However I was feeling unfaithful to Charlie so I did the first four videos in a row to catch up. After completing day 1 my wrists were aching! Day 2 was a really good stretch for my over exercised body, day 3 improved my chaturanga. Actually I found the modified chaturanga was more difficult than the regular I usually do. Day 4 gave me a further chance to practice the modified chatarunga as well as learning how to hinge forward from the hips when sitting and folding forward. In conclusion, it’s not easy or pointless and all levels of yogis can get something out of this. I will continue the challenge. I wish I knew about Charlie when I started yoga. Her instructions/teaching are meticulous. My yoga has improved a great deal since I started her videos. Thank you Charlie🙌🌸🙏

[@jenngardner973]

So true this comment. I’ve also been practicing yoga for 23 years and you never stop learning and Charlie is one of the best yoga teachers I’ve ever had! Thank you 🙏

[@farenough5878]

As some masters say, even the smallest movement can be infinitely perfected! Not only in yoga and other physical activities.

[@heathersha]

Yes! Today is my 9 year anniversary of daily yoga practice (practiced sporadically for years before that), and I feel very similar. Well put!

[@corrinascott6656]

I agree with ever you have said and more…..and I’ve been doing yoga/Pilates for nearly 40 years!!! An amazing instructor👏🏼💐xx thank you Charlie…..love all the views, plus the dogs🤗 x

[@sandradeBorst]

Hello, a message from the Netherlands. I’m 63 and familiar with yoga. Your way of teaching, the calmness of your voice, the challenging moves, the surrounding that you chose and the every day routine I find very inspiring. I’am a big fan. Thank you!

[@skorpie]

You are such a wonderful teacher, Charlie! Your classes are easy to follow while still challenging for those of us who have been practicing yoga for many years. I’ve learned that it’s not about the speed or intensity of the poses but the intentionality that connects body, mind and breath for a truly transformative practice.

[@rambo30521]

I had to learn the same lesson. When I first started yoga I was focused on the speed. Now I focus on my breath in relationship to the movement. Well said and thank you for sharing.

[@heathersha]

Yes! Working with ujayi and integrity in the poses gave me a challenge today, even with 9 years of daily practice! Always refining! ❤

[@heathersha]

Yes! The intention to connect (YOLK 😉) body, mind, and breath is what it's all about! And feels next level when we do it! 🎉

[@megez2023]

Was a nice gentle class. Bit tricky with a toddler thinking mummy was making tunnels, especially when we were doing the opposite reaches and then crunches!😅

[@rnour7049]

So we have a toddler in class, how sweet 🥰

[@hannabieliei6415]

+1 toddler with me)))

[@harrietendean1126]

Same here! 😆 table top seems to be an invitation to climb on mum 😂

[@tanianikolajew6012]

My dearest Charlie..The only word that comes to mind is EXQUISITE ..you have to be the most outstanding yoga teacher I have ever encountered in my 3 year practice....your amazing I have so much respect for you as a teacher.I truly believe an excellent teacher is one we can follow without even having to look at the screen....such admiration for you and the love of Yoga you share with so many..Thank you🙏

[@clarestead9399]

Amen! Xx

[@judithmartinez-cx4by]

Totally agree with you! I never look the screen, I only listen the clear instructions, and I’m not a native English speaker ❤😮❤

[@hbrown8176]

Thank you for helping me get back into yoga after so many years! The length is perfect for me!

[@serenahansen32]

I'm so glad I recently found your channel. I love your pace, clear directions and calmness and this 30 day challenge is absolutely perfect for me right now! Thankyou!

[@kellypantaleoni5166]

I love how we are building upon the previous day. It’s helping to keep me focused and motivated to practice every day❤

[@CharlieFollows]

Thank you so much for your feedback. I’m glad that you are enjoying how the challenge has been designed to take you through a journey day by day

[@lightarena2649]

Thanks so much, Charlie! I'm 61 and doing a yoga teacher training. I really appreciate your thoughtful approach and the way you cue these beginner transitions so beautifully. 🙏

[@ellischaschlik]

i audibly gasped when i saw the kitty, she is sooo pretty

[@kathyharris6706]

I’ve been looking forward to this every morning. I’m 63, not new to exercise, but have put it off for a while due to an injury. So getting back to it, I have been wanting more mobility, calmness in my morning routine. I stumbled across your account at just the right time! Thank you for doing this, and I’ll be back tomorrow for your next one ❤.

[@erinmcdougall9601]

Thank you, Charlie! Your videos are the only ones i can just listen to and follow without having to watch on the screen. You anticipate every movement and question. Today, I held cobra with my back muscles and just touched the floor with my hands! It's happening, I'm getting stronger! Thank you!

[@cynthiacrooks4320]

Thanks!

[@desmondcs]

Yoga newbie here. Started dabbling in the last few weeks of December & this 30 day beginner practice is exactly what I needed. I’m learning a lot as far as the poses but also to be aware of where my body is currently. Looking forward to learning more and continuing to practice. Thanks for doing these!

[@taniayh-s48]

Yesterday was a long day for me so today I *really* didn’t want to do anything other than ignore the world in bed. Eventually I got going and though dreading it, rolled out the mat and started up the video. I don’t regret a moment of it! My mind was so resistant to today’s yoga, but once I heard your calm simple instruction I felt like I was coming back to the world and back to my own body. It was some much needed 20mins of peace.❤ thank you!

[@kellylucyglostott918]

I really appreciate how mindful your classes are. Each thing you say is intended to guide our attention to our body or breathing, or to help make a smooth transition from one posture to the next, or to respectfully offer a modification. There's no extra chatter that I want to tune out, and there are pauses where I can just tune into my body, but be ready to hear the next direction you give. Thank you.

[@KatZayas]

Thanks! I haven't been able to find the time and motivation to do a daily exercise. I'm finding the pace to be perfect for me. A little challenging but not enough to be discouraging. Thank you so much, its exactly what i needed at this stage of my healing!!!

[@anniquesimpson7533]

My favourite session in the series, made all the more satisfying by the clear linkage to previous sessions. I’m 37 from London. Love yoga and have practiced on & off since 2017. My practice was really strong up until summer last year when I had major abdominal surgery. I’ve been resisting beginner challenges because of my ego - but this one popped up on TT and I thought ‘why not?’ So glad I did. It’s easing me back in to regular practice AND I get to refine my foundational understanding. So if you’ve had a break for whatever reason, I see you and am rooting for you! 🎉

[@rearearacer290]

You keep me coming back! My consistency is weak, but you make me want to come back to my mat. Also, for the others who struggle with day to day consistency, utilize KZbin’s best feature of being able to watch and practice whenever. I’ve skipped days already, but I have been using the one day rule and the do yesterday’s video today along with today’s video rule. My body has been thanking me for making this challenge fit into my busy schedule! Make it work for you 💛✨

[@stanohvizdos160]

Ďakujeme.

[@elenadreyer8793]

Thank you Charlie! This is so good to work on breathwork and alignment even if one isn’t a beginner. What a beautiful setting too!

[@oliviamorgan333]

beautiful kitty cat! & a lovely class

[@harshaniranasinghe7049]

Thanks, Charlie. This is so interesting as I have never done yoga before. Completed day 4 today, and now I'm so excited to continue the session with you as I already feed a difference in my body. I'm checking on time each day to continue the lesson, while I'm working from home ❤ please continue these sessions and I'm waiting to print the February calendar ❤

[@ianburgess5714]

Thank you Charlie- 61, re-discovering yoga as a daily habit, wanted to get bck to basics - I leave these claases feeling so good!

[@lesleebarthle7481]

I haven't done yoga in years and I never did it consistently. I enjoyed this class. I will keep coming back, thank you!

[@christinemoon8354]

The last 4 days have reinforced how much better I do when each move is more thoughtfully and purposefully executed. I tend to lose balance moving from chair (or other standing posture) into a high lunge, but today I gave myself the time to get there without rushing, without haste, and found that it was much easier to keep my balance. Thanks for making that awareness possible!

[@rachaelallan649]

Nice sequence. I liked the attention to the wrists. I particularly liked the lateral rocking in table top. I hadn’t done that. Thanks.

[@katharina5171]

I look forward to tomorrow. For another day with your wonderful Yoga class🎉

[@darrenlyle1824]

Thank you for this beginner practice. I’ve been using your yoga routines for a few months now. This focus on beginning yoga is what I feel like I needed to ground my daily practice.

[@merriblumenfeld105]

Absolutely love your daily yoga for beginners - wonderful for this grandmother! 😘

[@АнжелаЗ-в7у]

I'm so grateful for your labor❤ I feel better thanks to your classes 💪

[@djpsychosix8235]

I did a brief workout just before your class and now I’m ready for the day ahead. Thank you for everything you do. 🕊️🙏🏼

[@bettybyers4698]

Love your great instruction and calm voice. Learning not to rush and it's OK if my knees are bent and my heels don't touch in down dog.

[@amandapierson4253]

This is my favorite of the challenge so far. I felt so strong and confident in my high lunge and warrior pose. I really like how you have slowed it down and you’re really focusing on form over flow. I’m starting to realize and recognize just how far I’ve come in my short 1.5 years of yoga because when I started, I couldn’t do a high lunge. Thank you for your calm and your grace Charlie. I really appreciate your instruction. 🌺

[@marlenetremblay1411]

So happy to have found this practice! Love how gentle the routine is for beginners or for someone who has not been on the mat in a few months….thank you!

[@sebouhakharjalian6707]

The energy flow of this 4th class was simply amazing. Charlie a year ago I used to take your 30 day intermediate classes, but today I find the beginner sessions equally rewarding in their own way. Thank you so much, Charlie.🙏🏻🙏🏻🧘‍♂️

[@elliward283]

I'm doing these with the days of January so I think I'm a day behind most. Thank you so much for this class! I am very new to yoga and started trying to keep a regular practice about a month ago. These classes are really helping me stay consistent. One thing I've struggled with so far is when I can't complete a pose, such as the crunches in todays class. I've been using the mantra (that I beloeve I've taken from your winter solstice class) to let go. Let go of expectations, of hopes or goals or things that I thought I could do today and just show myself gratitude for showing up and trying my best. Thank you again and see you tomorrow!

[@DanielleVigneau]

Thank you so much Charlie for your Yoga classes, I am beginner, this is exactly what i wanted and I really appreciate to follow your classes🤗

[@michelleparkes6230]

Thank you so much. My yoga class closed about a year ago. This 30 day beginners challenge is a lovely way of bringing me back into my practice

[@pezconsuerte]

I took a break from yoga because it was getting hard for me to focus and finish a session, also after gaining weight my body wasn't feeling the same in the postures. I just finished the fourth day of this challenge and I am amazed by your gentle guiding! I appreciate that there is no unnecessary chatter, just your guidance on how to move and feel the body. It's the first time that I felt connected and focused in a long time, thank you Charlie! ❤

[@fermusa1433]

Hi everyone, Thanks Charlie for your work and energy. I am not a begginer but gotta said that this is challenging, so if you are a begginer you got this, listen to your body, be grateful for everything you can do and everything you are about to do with time and kindness for your body Saludos desde México 😊

[@LibbyMusser]

I’ve had an at home yoga practice for years but with that you never know if you are “ doing it right”. I appreciate your positioning cues. I especially like the pauses where you have the chance to relax into the poses. I don’t think I knew I was supposed to “relax’’ … I’ve just been holding. And at times even with this beginner practice I’m still sometimes just hanging on. At 73 balancing is getting trickier. Re-visiting the basics will be good for me. Thank you.

[@peterdicarlo5869]

I’ve been taking yoga classes for the past year. They’ve been super helpful, but your classes help me during the time in between your focus on the fundamentals of the postures are extremely helpful thank you.

[@vsvl8364]

Thank you for the class, Charlie ❤ sometimes I forget that progress is not linear, but your voice always calmes down all my expectations about the way I am "supposed to move". I know that everything comes in time. Thank you so much!

[@mounahamidi8712]

Thank u charlie. I have been doing yoga with you for the past 9 months i did the previous challenge in the summer was great.i also do your weekly classes which i love and i look forward to it every week , i will be completing this challenge also im really enjoying it.yoga really helped my tennis thank you

[@ConstanzaBallesteros-zm1kb]

I’m new to yoga and feel this is the right pace to begin with a strong body mind connection and control. No rushing, the holding is hard. I really like it.

[@svemauzumaki7957]

I am trying to be gentle with myself because thats so hard for me.Thank you for guiding me, Charlie!

[@angelabaxter8927]

After a couple of years away due to a cancer journey, I'm reuniting with my yoga practice. Your classes are perfect in helping my return. Thank you so much!

[@aimeered8191]

Saving this for tomorrow i was a day ahead so repeated day 2 today. Looking forward to doing it in the morning - day off yay!

[@leeyum5221]

Day 4! I’m glad and grateful I came back tonight. I’m learning more about my body with each new pose and returning to old ones each video. Thank you for this challenge Charlie!

[@traceyleroux2343]

Good morning Charlie. Good morning everyone. I am getting more excited with each yoga practice. Thank you. Willing myself into an intentional happy life. Have a kind day, love from South Africa

[@rambo30521]

Good morning everyone, I have completed Day 4. This lesson was very important to me because it focused on wrist care. I learned new stretches that I will continue to use moving forward. Thank you for the guided practice and sharing your energy.

[@fatmafaysal2640]

Hello Charlie, I’m 40 I have been working out since lockdown but yoga has been a challenge for me but since I discovered you and couldn’t be more happier I’m looking forward to these classes everyday now and my practice is greatly improved thank you so much.

[@melodyloya6869]

I am 66 and worked at a desk for years. I am finding out how limited my mobility is in some joints. Thank you for sharing this series. I am new to yoga since I retired and was thrilled to find your channel. Pura vida!

[@jovanakarapandzic8554]

Hello from Alaska. I am so happy I found this channel to practice yoga with someone new in a new year. I love the way you teach Charlie, thank you for sharing your knowledge. I danced ballet for almost 10 years and got out of shape due to life circumstances. I started with yoga for beginners and it’s hitting the spot. It makes my day so much better. After my first morning class I loved it so much I had to share it with my mom right away. Thank you for making yoga accessible and enjoyable for any levels. :)

[@deidrekelly2338]

Thank you, Charlie. New subscriber and 1st time commenting. I've been doing yoga 40+ years, I'm 63. Nice to go back to basics. You're a great instructor and love the stunning location. Australia? From chilly north Florida

[@guesswho2042]

This challenge has been a great 'back to basics' reminder. I'm loving it! ❤ Thank you so much!!

[@CharlieFollows]

I’m so glad you are enjoying it. Thank you so much 🙏

[@TheBeaver06]

Hi I’d just like to say all the years I’ve been doing yoga I’ve never felt so instructed properly till now ! Thanks so much Charlie I feel you are a brilliant coach Xb🇬🇧

[@johnbriggs4431]

Thank you for your leadership through this series. Your instructions are superb. They are very targeted and specific. The slow nature of this session helped to really work the muscles. Thank you again!

[@zamaswazimadlamini3926]

Today I had to play catch up, so I did day 3 & 4 back to back. When I say day 3 was challenging! Then, I was sweating😅 halfway through day 4, but found it a lot more manageable. Thank you for your teachings, Charlie. I am discovering just how much I enjoy doing yoga again! Your gracefulness is a gift ✨️🥰

[@kat4thewin]

So good to slow down and go back to basics while recovering from a stomach bug. Just challenging enough in my weaker state. Very healing. Thank you ❤

[@yta6481]

Even a few minutes a day feels like I’ve done something worthwhile. I’m not new to yoga, but this program is a great way to stay motivated. Thank you ❤️

[@elagawronska4379]

Hi, thank you for this class, for me it's perfect way to start a day. I have done joga for 1 year, and this series for beginners is perfect to not forcing myself in the morning 🌅 ❤ see you tomorrow 😊

Excellent class. I am returning to yoga practice after many years, and I like the structure of the classes because it gives my body time to adapt at nice pace. Thank you, Charlie

[@rosiegolden1]

This was challenging for me but nicely paced so I could adapt as needed. It’s always neat to check out a new teacher - there were a few alignment cues that were really great for me! I’ll be back.

[@meganhollomon9213]

Even though this challenge is directed towards beginners, it's been really wonderful to slow down and really get into each pose. I love the pacing of these classes too. I'm behind one day, but hoping to catch up this evening.

[@vwlisa]

Thanks Charlie. I’ve been doing your classes for a few years now and yoga for around 30 years but I’m finding this beginners challenge nice to go back to the basics. I’ve been pretty sore with a couple of injuries at the moment so it was good to let go of the ego and enjoy these classes. Came at a really good time. Thankyou 💚

[@Iam_s4ch1]

Thank you, Charlie! ❤❤❤ You're my favorite yoga teacher on KZbin. Even your beginner routines are a bit challenging for me, but I'm still following this challenge.

[@JazzyDynamite]

I love your classes Charlie! I just finished day 4 and I’ve really been enjoying this challenge so far!! I’ve done yoga off and on the past few years, but I always like going back to beginner practices. The reminders to keep up the ocean breath are especially helpful, as my breath is always something I struggle with during practice. Can’t wait to finish the rest of the challenge!

[@siluhastini6982]

Thank you so much charlie, this mean a alot ❤❤❤

[@anhcaoquynh464]

Day 4: I practice in the noon, I feel full of energy for the rest of day. Thanks Charlie

[@JaimySweron]

Thank you for this 30 day challenge Charlie! It's exactly what I was looking for. I like your calm way of teaching, the lessons are perfect for some me time at the end of my day!

[@jandiraalberto2478]

I'm not a beginner, but practicing the postures slowly is helping to learn how to do them properly. Thanks Charlie❤

[@jessicap7749]

Loving every minute of these sessions! Don’t get me wrong - it is a challenge form me but I am modifying until I feel strong and able to keep up comfortably. I feel it in my muscles afterward but overall feel great and ready for the rest of my day! If I can do it anyone can! ❤

[@debtracton3043]

I love your cues on where to look, focus our mind, where to move from and options to modify. I love the pacing so much I don't have to slow the video or rewind repeatedly. I am familiar with yoga but I learned and practice better with your teaching. Thanks for the "gaze at your middle finger in warrior 2 pose today! ❤

[@margaretek5350]

Thank you so much ! Did this after my pickleball game this afternoon! I actually felt peaceful and stopped trying so hard! Followed your voice and instructions and let all flow! Namaste 🙏🙏🙏

[@elizabethhill7095]

Thanks for the past few days Charlie. I'm still turning up and very happy with the lessons.😊 I notice that I've already become a bit more aware of my posture when doing other things and have been able to modify. Fab!

[@sunkidsyogachrishannigan347]

Thank you so much for this challenge Charlie! I’ve been practising for about 5 years and really wanted to come back to basics and this is perfect. I look forward to every morning and learning something new every day. Love and peace from wales. ❤

[@robertadurante1110]

I definitely felt the heat building up in this class!!I'm having alot of fun re-learning these transitions. Thank you!!🙏

[@sammileung86]

Thank you again for another wonderful lesson. The way you cue the chataranga by telling us to lean forward before lowering has been so good, for the first time I think I have managed to lower myself with control.

[@csilladragu1589]

Loved this practice, so I redid it the third time. I love slowing down the transition from chair to low lunge, thank you for the reminder to grip with your toes. ❤

[@sarwatadnan8187]

Excellent session! You are gifted! I’ve been practicing yoga for years but I have been thoroughly enjoying your classes. Look forward to completing the 30-days challenge with you.

[@bccp6976]

Hello from Spain. Since last year, every morning I practice with you. I don't miss your yoga class. Thanks so much

[@aurilanise]

I love slowing down 😊 today I figured out where I was positioning myself wrong in the Warrior 2 pose. I always tried to follow your advice in having the arch of my back foot in alignment with my front heel, but today I finally transitioned more smoothly! Thank you for the lovely practice. I am realizing that I "think" I know how to do a pose, so I rush through it. Now that I am slowing down, I am really connecting to each body part as it plays its roles in these stances.

[@LauraVillanueva-s5s]

Was a nice workout! The pace and the length of the practice is excellent for a beginner like me! I love your calmness and the clarity of your directions! Thanks Charlie!

[@rosibelortegatorres]

Dear Charlie, i really thank you for every single class, you are such an incredible instructor and person, god bless you🙏🏻.

[@hannabieliei6415]

You are the first yoga teacher, whose classes I’m waiting for 😊 thank you for your job✨✨✨

[@mpfliu]

💕Thank you for your calming voice and perfect moves. 😘 The timing is perfect to be committed and follow you everyday moving forward to the end of your 30 days challenge 💕

[@danielledillon6086]

Your cues are wonderful. I never have to worry about looking at the screen. Thank you so much!

[@veronicahansen3299]

Thank you for your excellent instruction. I have been looking for just this. Sending you good vibes and gratitude.

[@helenvann3506]

I’m still here and still a little behind but am on the mat each day. I’ve found that my problematic left knee and my shoulder injuries are much worse for not having practiced for nearly five years now, but I’m hoping that I’ll regain some strength and flexibility over the 30 days. Thank you so much for this lovely series

[@lauriesexton5301]

Thank you for all the cues. I consider myself a beginner and the cues help me achieve the poses in ways I hadn’t thought of. For example, the cue for chair pose to make sure we could see our big toes was such a help. Also, I’ve bee, doing this challenge practice sessions after running as a cool down - very helpful.

[@HeyOlive239]

That was amazing! ❤ I’ve been practicing yoga for almost 10 years now and I always learn new things :) today it was the feeling of how good it is to return to practicing, committing that time to the practice and enjoying the smallest of moments, for example with the ujai breath sounding like waves ❤ and also how good it feels in Dandasana, when done without pressure, but ALLOWING gravity to do the work :) Thank you so much, I love those 30-day classes ❤ they keep me going :)

[@Sassassydou]

I've been trying some of your videos but never managed it, but always watching them as an encouragement for when i Would get there! Today was easier than day 2, which was the hardest so far for me. Tonight my younger puppy really couldn't resist and was all over me licking and pawing and my hands and feet, but in the end we got there and i had my feet on her fur for the last bit of relaxation. Thanks for all that!

[@michellemarcelin3205]

Thank you. Just returning after 11 year absence. Good length of class, easy to fit into day.

[@LauraWildman-sp3cg]

My first time trying yoga. I am 58 and starting to really feel the day to day impacts of my lack of flexibility (a life long issue of mine). I also have mild essential tremors so I wanted to find something mindful and meditative to help me control the tremors. This has been perfect, I just finished day 4. My plan is to finish the 30 day challenge and then perhaps repeat it a few times. After I feel more comfortable with the whole thing I may even look into a class, but for now the privacy of my own home has a lot of benefits. There are a few positions that I struggle pretty hard with, the main one is I think called child’s pose when you sit up straight with you legs bent under you, also the one today when you reached forward in a sitting position with you legs extended (basically the toe touch position that I have always struggled with). I am hoping as I go on things will get easier, and perhaps I will do some stretching in between lessons😀. Thank you💕

[@sirisfieldnotes]

Day 4 I am here!!!!! I have no idea if I am doing the asanas right but as an absolute beginner, I am trying not to focus on that and focus on how I feel. Thank you Charlie for this challenge

[@judithmartinez-cx4by]

This slow pace allow me really feel my body, is amazing, I’m enjoying this challenging so much! Gracias Charlie ❤🧘🏻‍♀️🪷

[@MrsMargretha]

Realised today in this practice, how much truth there is in being where you are today.