20 Min Full Body Yoga Flow | Yoga For Strength Flexibility & Mobility

Welcome to your 20 min full body yoga flow for strength, flexibility and mobility. This class includes a little of everything to give you a well-rounded practice that targets the whole body.
In this class we will flow through a series of postures in a slow and controlled manner to practice mindfully, moving in time with the breath.
The class is taught at a steady pace, giving you plenty of time to find your alignment and experience each pose to its fullest. This vinyasa flow may be challenging for complete beginners, however there are lots of options to modify the postures and make the practice more accessible.
Today we are practicing by the beach in Faro Portugal so you can enjoy the soothing sounds of the waves as you practice. I hope you enjoy this 20 min full body yoga flow.
Charlie x
👉 MY FLEXIBILITY PROGRAM: www.charliefol...
✨ Online Programs: www.charliefol...
💌 Join my newsletter: www.charliefol...
Social Media:
Instagram: / ch3rlieflow
Facebook: / charliefollowsyoga
TikTok: bit.ly/Charlie...
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.charliefol...
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.

[@CharlieFollows]

Hello friends I hope you enjoy this full body flow 😊

[@DmitriKoslov1]

Sure did... Thank you!

[@merissastockton]

Absolutely love you playful flows. They bring such a unique form of movement and flow. These playful flows are my favorite practices!

[@mikeneidlinger8857]

I have scratched the surface of Yoga. I'm going to research the roots. A good energy work. Good root and Earthy energy.

[@gracem156]

I am so proud to say that after doing these classes for about 3 months (mostly consistently 😅) I have noticed a significant increase in my strength. I find myself doing Chaturanga fully more often, and moving into and holding High Lunge gets a little easier every time. While I am still working towards holding a side plank for even just a second, I am so happy and proud of the work and time I've put into these classes. Thank you Charlie for keeping consistent schedules and always releasing new and fun content to keep me going!💖💖💖 Much Love 🥰 -Grace

[@gelyukboodoo]

ГI feel you here. I've been working on asanas with Charlie here for about a month and a half, and my health and mental state got so much better :) I am very grateful

[@diegaah]

Me too

[@francescocarlotoni959]

Same to me, this class includes everything I need to get ready for the day to feel good! It’s my favorite 🕉️🙏🧘🏻‍♀️🤸🏻‍♀️☀️Charlie is just the best yoga teacher and I tried many 😅😍

[@larisazvezdnaya2305]

Charlie is one of the best teachers. ❤❤❤ Well, I guess there are still teachers who I don't know yet 😊

[@kaseyahlstrom9189]

Charlie is literally the best

[@CharlieFollows]

Owh thank you ☺️

[@Aidannna03]

was feeling so anxious bout my exams and now I’m feeling more calm and fresh right now Thank you so much🎀

[@CharlieFollows]

I’m glad this class left you feeling better. Thanks for joining me ☺️

[@alisonmacalpine6048]

This is the best yoga video I have found online so far!! It is a perfect workout for Strength & Flexibility, and after a week of doing this daily I have already noticed a difference in my strength!! Thank you for doing you!!

[@Superduperhumanbeing]

the best practice ever! I like that it's so dynamic. THANK YOU SO MUCH

[@shaelinwood8165]

This was a fantastic class Charlie, you do a great job of combining strength and flow. Thank you! 🙏

[@aeltreq.9126]

Pleaaase more 30min and 60min classees, i ate all that this chanel has

[@gabijajascenskaite7569]

Thanks I felt tired after work and I did this ❤

[@katfox678]

This one felt amazing! I’ve had a few low energy days lately and nothing like a good flow to make me feel better 😊

[@CharlieFollows]

Thank you for joining me, I’m glad you enjoyed it ☺️

[@shalynnreza2110]

Charlie, I truly enjoy your yoga videos. I do not have a yoga studio close enough to my house and the ones I have been to do not have a class at the time I’m available to go. I feel energized, more centered and at peace after doing one of your classes. Thank you so much ❤

[@CharlieFollows]

I’m so glad my channel is helping you so your practice at home. Where I live there aren’t many options for yoga either so I love being able to offer classes online for everyone who’s in a similar situation ☺️

[@jenniferstachnik3287]

Thanks!

[@CharlieFollows]

Thank you too 🙏

[@kennethmontoya6731]

Fantastic flow I really enjoy it love the balance poses I really love twenty minutes practice to get the body moving I really loved the ocean scenery very relaxing and beautiful sound of the ocean makes me want to go swimming in the ocean thanks for everything you do charlie your a inspiration and very talented yoga instructor I really love practicing with you I am very grateful for you have a wonderful day see you next work out thumbs up always see you 😊

[@OrenUrbach]

Charlie, I have been following your yoga practices for the last month and it has been amazing! Thank you so much.

[@lauraaragnetti6300]

hello my dear Charlie, I was sitting in my sofa expecting your newsletter and this new lesson to practice it in this sunday, the last, before Christmas 🧑‍🎄...still few minutes and I'm going to grab the mat. thanks a lot...for the landscape on the beach, so we figure to be in summer, whilst here it's very cold!!..🥶.have a nice week' s coming. a big hug da Laura ❣️

[@suzanndoherty2438]

This was fun and love hearing the surf. It was so soothing

[@CharlieFollows]

Happy to read that you enjoyed it ☺️

[@53D0N4]

This practice was really fun!! Definitely challenging with where my body is currently. I can't wait to come back to this video in a month or so and see how it is for me : ) Thank you Charlie for another win! Have a blessed Sunday my friend!

[@becbell1623]

Lovely. Saved to do again.

[@CharlieFollows]

Thank you for saving 🙏☺️

[@jenw1116]

Loved it!! Harder than I thought it would be though, can't wait to come back in a few weeks and see how I go again 😎😎

[@CharlieFollows]

Thank you for joining me, let me know how it goes when you come back to this class ☺️

[@yesworks6993]

Hey Charlie gm from Jamaica. This was a profitable 20 mins well spent. I loved it the practice and my body says thank you🎉 Have a beautiful day 🌹 ❤❤ Blessings Jamaica 67 yrs.

[@DeltaComp]

Thank you for today’s practice.

[@CharlieFollows]

You're so welcome! Thanks for practicing with me 🙏

[@luizellabranco]

Marvellous class. Thank you so much, Charlie! ☺🙏

[@CharlieFollows]

Thank you so much for joining me ☺️

[@greenoriole8011]

Hi Charlie! I am gaining a lot of strenghts through your playful flows! Thank you!

[@BethJones-z9l]

What a lovely flow! ❤

[@luciejohnova3314]

Great practice, thank you!😊 I rather sadly realized, that after some time without much exercise, and with advancing years, I might not be as intermediate as I imagined (and used) to be... but, of course, it is practice that makes perfect, and with your videos it will be a truly enjoyable journey.❤

[@oliviaoddy]

Slay !!! So cool how you include everything we need in 20 mins - perfect for the morning! Now I’m ready to smash my day !!!! Namaste 🌞🙏🏼

[@sebouhakharjalian6707]

It was a very rewarding session. I did it now. The only issue is that I still cannot fully bend my knees. It will hopefully get better as we keep on practising yoga classes. Thanks so much, Charlie.🙏🧘‍♂️

[@mandyinseattle]

This is the perfect practice to get back into practice after several weeks of a flu and then a cold and a sore shoulder. Thank you, thank you. The beach is so calming.

[@taraseviceva]

Thanks

[@CharlieFollows]

Thank you for your support 🙏

[@sarenezummo5761]

Once again, great practice! Thank you!😊

[@_Vanja]

Thank you ❤ I love it with the sound of the sea 😊

[@CharlieFollows]

I'm glad you enjoyed listening to the waves ☺️

[@courtneyvanvuuren6740]

I loved this so much!!

[@sofijagalkina7182]

Thank you! Challenging practice, but lovely🌸🌸🌸

[@happinessinharmony]

Thanks Charlie, needed this today ❤😊

[@veronicajnmarie5839]

Charlie I love your workouts but as a slow paced practice, they are really challenging. Thanks loads

[@SleepingCatCafe]

(This is the first time in years I'm trying yoga again) When I started the video by sitting on my legs, it was a little painful because my body/muscles were that stiff. Now that the end of the video my body feels open and nowhere near as stiff as it was in the beginning. My body actually feels better. I will definitely be incorporating yoga into my daily routine now. Thank you, Charlie.

[@meganpalumbo4357]

Woke up feeling stiff and sore - this flow was just what my body needed to loosen out and ease into my day. Thank you as always, Charlie! Love your flows at the beach so I can listen to the waves too 💜🌊

[@EmmaVoyseyHealth]

Superb! Another new sequence Admittedly we did it amidst pine needles🎄 on the living room floor, rather than sand grains 🏖 but an excellent routine 💯. a great start to the last Monday before Christmas '23! 🎄Thanks AMAZING CHARLIE!❤🧡💛💛💚💙💜🤎🤍

[@lou5250]

Thanks Charlie❤More difficult than I was expecting but got through it!

[@magaliduarte9999]

I love your classes so I want more… do more 30 min classes.. 😅 Kisses from Brasil!

[@valerys7825]

Thank u very much for this beautiful practice… I enjoyed the flow, star side plank was a challenge though.. found that holding my legs in the air without any support (hand, strap etc) no matter what the pose is.. is pretty challenging… I guess there’s a problem with my hip flexors 😅😅😅 (yet all the other hip flexor exercises r ok)… anyway, thank u very much for ur time, ur dedication, ur creativity. Have a beautiful day! Happy holidays!

[@Ana2398]

Thank you for such a joyful practice, Charlie! I loved the side planks situation😄 Im usually weaker on the left side, but today managed to hold.

[@CharlieFollows]

Awe amazing! Congratulations on your side plank highlight and thank you for sharing your progress with me 😊

[@prubble1213]

Playful indeed! I feel refreshed after a very lethargic day. Thank you 🙏

[@jamesheath8594]

I really enjoyed this yoga class it was so much fun thank you miss Charlie you rock ✌️ I can't wait for the 22 and 30-day yoga challenge I'm so excited

[@LV77]

Gracias Charlie por practica tan increíble ❤🙏🏻🙏🏻🙏🏻

[@URVIMAKDA]

I thoroughly enjoyed this class Charlie! I loved how you incorporated so many yoga poses between the flow. This was indeed a full body practice. I just had to pause a video in between to get full expression of the poses. The backdrop was so soothing and beautiful. Just loved the whole vibe of this class!!!

[@yoganovis]

thank you so much

[@CharlieFollows]

You're welcome! ☺️

[@ashleyallen6471]

I'm relatively new to yoga, and really love your videos and way of teaching versus other yogis I've done classes with. Thank you Charlie! ❤

[@CharlieFollows]

Thank you so much for saying, it’s really encouraging to know you enjoy my style of teaching 🙏

[@ela3628]

Your yoga videos are the best! I appreciate that you do not highlight the fitness level but the importance of being present in our bodies and minds! I find your short videos being very motivated and realistic! I hope your channel grows more and more because you deserve it! Thank you for your beautiful work! Happy Holidays!

[@anechkaYouTube]

Great class! Thank you very much ☺️❤

[@fatemeh7597]

It was great, I mean it. I did it as my morning routine right before I go for my exam. It's my finals so I'm super stressed these days but your flows just help me get through it💗

[@krista7630]

Thank you🙏

[@CharlieFollows]

You’re welcome 😊

[@karinekmk9293]

Hi Charlie, it was a short but efficient 'movement is medicine' class😀 And I'm soooo grateful that you didn't cue some poses that you love but worsen yoga butt : pyramid, straddle froward folds (seating and standing)🙏

[@CharlieFollows]

Thank you for joining me, and I'm glad this class worked out for you and avoided postures that target the hamstrings.

[@sandyendicott1178]

Lots of fun, still challenging, & the location is pleasant on the eyes as well as the ears. Thank you 😊

[@elizabethlloyd3013]

This one was a keeper! You are always a great guide but sometimes your energy and voice are especially calming and make me feel reassured in doing this and today was a really good energy coming to me as a “I’m stressed- life is big right now- Christmas $ is very thin with 3 kids in our new house. Bad with good reasons ) I needed this right now. Very much I haven’t been around for a terribly long time. A couple/few Months. But I just realized you post twice a week and the schedule every week…. Tbh I wasn’t really bothered with figuring out KZbin or instagram or tik tok until recently. I never saw the different options on top of your page. . Wow. I’ve been missing out!

[@fionadenney1421]

I loved this practice, such a calm voice with great cues for breathing etc lovely way to end a busy day, thank you.

[@denisedegeyter6567]

Thank you Charlie!

[@chloephelps2602]

Beautiful little practice, makes my joints feel really good after a run!

[@sunevanheerden]

Charlie love the beach flows ❤ so relaxing! Keepem coming 🏖️

[@CharlieFollows]

Thank you I will keep the beach flows coming ☺️

[@user-oo4hm1sq4h]

Thank you for today’s practice.. LOVED IT.

[@CharlieFollows]

Yey thank you for letting me know I’m glad you enjoyed it ☺️

[@jean-baptistechevrier9812]

Thank you for this new pratice. It was a bit challenging for me, particularly for the balance side. But it was perfect to help me starting this Frozen day. I sometimes made confusion between right and left side but I think items due to my french ears. Have a beautiful day.

[@lubalevunets2836]

❤Namaste you for your Yoga classes

[@jerryslaughter8611]

Fun, creative and energetic, ready for the day !

[@ayezaakhtar2776]

Hi Charlie, you always post at the right time! Excited to follow this flow. Could you consider making a long-form yoga video for those with weak/bad wrists? I am trying to strengthen my wrists after an injury and find that whilst I enjoy your videos, they can be a little much for my wrists

[@antytaa]

Perfect little practice for today ! Loved the playful mind in it ! Thank you so so so much !!!

[@otalactea]

thank you so much charlie

[@JoKer-gg7kd]

Respect thx

[@mariej1906]

Great class🙏❤️

[@CharlieFollows]

Thank you! 🙂

[@careypostell4555]

LOVED IT❤❤❤❤

[@CharlieFollows]

Thank you 🙏

[@A777K]

Perfect way to start my day, thanks so much Charlie ❤

[@lifeinitspurest1338]

Loved this! Looking forward to the challenge!!!!😊

[@jeanseb8179]

Nice Warming training this morning, Thanks Charlie.

[@annaj310]

Charlie! You inspire me! Thank you!

[@keepfitdailyHIIT]

Enjoyed the playful practice this morning thanks

[@jewel2022now]

Thank you, I look forward to see you again

[@Bill-ch3zf]

You are amazing THANX ❤😊

[@CharlieFollows]

Thank you so much 😊

[@Bill-ch3zf]

Beautiful been looking for you all for 2 years like CharlieFollows

[@lucifel1004]

very good thx

[@CharlieFollows]

Thank you for joining me

[@milmicat3816]

thank you!

[@googleuser1710]

Thank you 🙏🏼

[@kathrincorda6162]

Danke!

[@CharlieFollows]

Thank you so much for your support

[@susanamartinsgarcia]

Nice practice thanks 🙏🏻 ❤

[@melanieveldman1896]

Thank you charlie❤

[@albertohernandez4558]

Gracias Charli, por tu guia con mobilidad, estiramiento y flexibilidad, me encanta tu guia un abrazo con xarño y respeto🙏💋💋❤️❤️🇨🇴🙏

[@gurogreen]

Excellent ❤

[@CharlieFollows]

Thank you 🙏

[@lllthink]

Thank you Really nice 😊

[@CharlieFollows]

Thanks for joining me 🙏

[@hellekarlstad4293]

I really enjoyed this 👏👏 Thank you sweet Charlie 🙏🏽 Challenging and very energising ❤️

[@cherylt7939]

Thank you ❤

[@rainbows720]

I really, really, like you Charlie ❤

[@CharlieFollows]

Thank you so much 😊

[@mdhcclothing4197]

I really love this progression

[@pmoreira108]

Loved ir Thank you ❤

[@obaidnajm]

I Am in Awe of Charlie. Your flexibility strength mobility agility is beautiful to see. How blessed are to get to practice with Charlie. At times you move in slow motion like water. I Am grateful. Sending you love and love to all🌷🌈❤🌺💕🌻🙏🌹

[@sarahbeth4241]

This was amazing to end my day 😌

[@Anna-ir1cg]

Hello, dear thank you so much for your clases. Love from Poland ❤😊🙏 Namaste. Have a nice day🌹

[@billjefferson5526]

Thank you so much. I enjoy your videos. Any plans to do longer videos?

[@ameiramohammed7553]

🙏🏽😊 thank you

[@aalessandradwyer]

Love it!

[@olivergrah4629]

Awesome

[@farzanehfarzaneh6912]

Thank you so much for your energy and wonderful practice ❤❤

[@CharlieFollows]

Thank you for joining me ☺️

[@mikeneidlinger8857]

A mountain recluse Who reads Buddhist Sutras And practices Tai Chi I light myself up I put everything on the shelf I have no need for anything but Chi I manage this energy I like to make fluffy clouds I circulate now I skate I baked Got the date lated I faded out the crowds in town Now I am a master how I plan it To leave the planet into orbit I absorb it the more I hit The more I lit I chill in the wilderness Drink from mountain streams And pick wild berries And roots and such as seeds And grains and leaves I live in caves And meditate I escape the brutality Of the American Nationality And how Shaolin be I plant Trees And try to forget the disease Work through my history With a fist as the core I’ve seen War