20 Min Gentle Yoga Routine (Day 11) 30 Days of Yoga For Beginners

[@CharlieFollows]

Welcome to day 11 friends, I know day 10 was challenging so today we are winding things down to help you relax. I hope you enjoy it ❤

[@ReginaLynnavatar]

Thank you Beautiful Charlie for allowing me the honor to join you in Another Lovely practice. Oh , and I like the weather, very peaceful , perfect for this session. Thanks again, blessings and love from my heart to yours, namaste 🧘🏼‍♀️🙏🏻🕉☀️😘😘😘🐶🐈‍⬛🐈🫏🐎🐤🐥🐾🐾🐾🌻🐞🌻🌸🦋🌸💜💙💚💛🧡❤️✨️✨️✨️❤️‍🩹❤️‍🩹❤️‍🩹❤️‍🩹❤️‍🩹❤️‍🩹❤️‍🩹 21:22

[@johnpneedham]

Day 11 done!

[@sandyendicott1178]

That was a nice way to end the day. 🙏😊

[@Viridyana]

Day 11! This practice was gentle and perfect before bed!

[@WHS-g1q]

😂

[@anglefan85]

I look forward to these practices every morning. I cannot remember the last time that I have felt so at ease throughout the day. I don't feel the need for caffeine, and I'm sleeping better. I just cannot believe that yoga has given me this already, and this is just the beginning.

[@DonnaCashDesigns]

This was another wonderful practice. I have been practicing yoga for 30 years. I want to encourage everyone to enjoy the use of props. They allow you to relax into posture and your body and mind will love it. Beginner practices are for everyone whether you are a seasoned practitioner or new. Listen to Charlie’s words and stay in the moment. 🤗

[@KazBrent]

I'm probably more intermediate and have been doing adrienes 30 days of yoga every January for about 8 years. She didn't do a 30-day challenge, so my yoga buddy and I chose yours. Loving the return to basic with a sensible logical build towards more challenging moves. Your cueing has definitely improved over the last year, thank you 😊 🙏

[@kellypantaleoni5166]

Wow! I did not realize how tight I was until I started this class😂 I feel so much better now! Anyone who is debating whether or not to practice yoga today… I highly recommend it for how you would feel when you finish😊❤😊

[@sabeene9537]

I‘d call me an intermediate practitioner and the effect of this beginner challenge for me is so grounding! I‘m so much focused on breathing throughout the class which feels fantastic. Thank you Charlie for day 11!

[@justsayin4017]

Lol I just checked out day 11, it was too difficult. It was the 30day IMPROVER course🤦‍♂️might suit you better?

[@seleneg6287]

I'm loving the alternate nostril breathing at the end of the classes.... Thank you Charlie!!

[@aladysimagination]

Thank you for posting the classes a day early, I am on Day 10 today but not feeling well, so decided to do this practice instead - it was so lovely and allowed me to stick to my daily yoga (and to this 30 day challenge!!) without pushing my body when exhausted. Hoping to do Day 10’s practice tomorrow!

[@manuntdforever9760]

Gorgeous, gorgeous practice! That pranayama breathing at the end was perfection.

[@celtcelt2669]

Lovely! We would use some more tips on pigeon pose ;)

[@Bettycrockrr]

Perfect follow up to Date 10. The pigeon pose was difficult. I was not aware how much I had to bend my knee in order to square the hips even with a block under the raised butt cheek. Given how extreme my bent leg needs to be, I’m calling this the chicken wing pose ;)

[@jax5514]

Thank you. I am beginning a new job search as my position was eliminated. I pray this is a perfect time to begin anew.

[@jennydupas7405]

The hip opener and pranayama are just what I needed. Namaste! 🪷

[@traceyleroux2343]

Thank you Charlie. Day 11,it is 18h17 and I'm in a small coastal town called Gansbaai. This morning I went out shark cage diving and I was extremely grateful for my breathing practices out at sea. Wishing everyone who continues to be committed to their well-being a very kind and pleasant Saturday .

[@fernandomarquez3131]

Thank you Charlie younare an awesome coach bless your heart

[@pg9635]

Thank you Charlie 🙏 very relaxing, all the stress of the day has vanished

[@joanap.19]

Great to couple with day 10 as well for a longer session, Thanks!

[@Hufflestitcher87]

Thank you for day 11! Just what I needed after a rough day emotionally ❤

[@anthonymitchell8041]

Thank you for a nice relaxing class to finish the week.

[@jacksondragos2678]

Thanks!

[@miroiboii8936]

Love it! Thank you, Charlie!

[@rizwanfaruqi2704]

Excellent . Must be follow ed each day 😅a excellent way to relax .

[@ingridamurauskiene5945]

Thank you Charlie ❤

[@mpfliu]

❤the breathing was very very calming……thanks for keep on reminding us to relax ❤

[@Eliseraye]

That pigeon pose was amazing! And the nostril breathing?? I’m in love💗💗 thank you again Charlie!

[@gildadedekind3606]

Thank you.. was challenging but good for me.. SA

[@mawderation]

real nice one : ) thanks!

[@sebouhakharjalian6707]

Wow. This gentle class is a heavenly experience especially after work. Add to that the nostril breathing technique felt very comforting as well. Thank you, dear Charlie.🧘‍♂️

[@Callme_liya]

So good to move my body and so my mind

[@MissLissaDreams]

This was aligned perfectly for me. Today was the first long run of training, and I waited until evening to check on this. Exactly what I needed today. ❤️ Thank you!

[@fousdevelos4937]

Très belle séance que j'ai faite le matin pour rester ancré et serein. J'ai adoré les exercices de respiration pour conclure la séance. Encore merci Charlie pour une autre merveilleuse semaine de yoga. 🙏🧡💛

[@leeyum5221]

Day 11 ! I decided to do two sessions in one day cause I needed it to destress. This gentle practice was just what I needed to restabilize my mind this evening. Thank you Charlie, I look forward to tomorrow ❤

[@ChingTeoh]

Thanks Charlie ❤. I do this 30 day challenge in the morning everyday. Today, I just woke up and did this one, after completing it I went in to sleep again.😂

[@occollins9454]

Love these sessions. Thank you so much!

[@Zeldamom4]

Very much enjoyed day 11 and the effects of the alternate nostril breathing. I’m getting over being sick, and it kind of makes me feel like my sinus cavity has grown up. It really opens the upper respiratory tract!

[@irinashosh5827]

Yes, exactly relaxed and renewed! Thank you

[@robertadurante1110]

A much needed restful class!!Thank you for Day 11!!❤

[@Dree3773]

Thank you for sharing this practice. The alignment cues for pigeon pose with a supported head allowed me to fully experience the pose. I found it to be so deeply relaxing that I released tension I was unaware of holding.

[@johnbriggs4431]

Thank you for another relaxing session. See you tomorrow!

[@UnathiGuma]

Thank you so much Charlie, did this one before heading off to work and I am so glad I woke up for it. Have a lovely day.

[@keemilis]

Thanks Charlie. Today is day 11 for me. My hips are more comfortable, and I actually fell asleep at the end. Namaste!

[@kate5324]

Although you said this was an evening practice doing this gentle yoga this morning has calmed my spirit and worked out some of the soreness in my body. Sometines just a slow, breath yoga makes all the difference to your mindset and body. Day 11 🧘🏻‍♀️🙏🏻 Thank you Charlie x

[@manthe40]

Really enjoyed this session, I'm a bit naughty as I do one of your morning routines first and then always finish off with one of your relaxing evening sessions. I enjoy combining the two and my cat feels peaceful as well. Thank you for spending so much time making your sessions enjoyable and achievable.

[@jenslittlewins]

I had no idea how tight my hips are. Yes, it's first thing in the morning, but they're still way tighter than I expected. Relaxing into pigeon was hard. Loving the pranayama at the end too. Have had a time at all during this practice where I'm like "argh no I don't like this" so thank you Charlie ❤

[@deewallis8829]

Thankyou Charlie, I always enjoy your classes. Your cues are wonderful & appreciate your modifications. I am learning a lot each time & I always feel great at the completion of class.

[@elianewinter2638]

thank you for day 11 😊 I was already a fan of lizard pose, and pigeon felt even more incredible!

[@mikeharada3142]

Not only my body but my head is feeling refreshed now. Thank you for posting :)

[@benedettaarba4965]

Loved this practice, especially the last breathing exercise! Namaste 🙏🏻🧘🏻‍♀️🩷

[@SteveHarley-t7e]

Day 11 completed 😊. My first pigeon pose for a while 😊. I really appreciate the reminders to relax. Thank you Charlie 😊

[@margaretek5350]

Thank you this was a perfect catch up! Late afternoon and I feel smooth and relaxed! 🙏🙏🙏

[@rambo30521]

Good evening Day 11 is complete. I felt very relaxed after today's practice. Thank you for sharing your energy.

[@Susand123]

I'm new to yoga. This is wonderful. Thank you for having this on line.

[@geraldturner9764]

Thanks again. I think I am relaxed, then you say "relax your shoulders, or try to feel what is tense", I realize that I am like a tight rubber band or elastic.

[@Lily-gq9ky]

These exercises are enjoyable. I think about my earlier Yoga course experience as a strenuous and at times gratifing. Now much older, I can understand where I could have helped myself more if I slowed down the impulse to be an achiever.

[@dawnbeard2338]

This was such a beautiful practice!! I had an incredible somatic release in pigeon pose!!! With the right leg I felt it coming on, but with the left leg my whole body trembled and the tears came. Oh it was lovely!!! Thank you for this challenge, I've always enjoyed your teaching, but this one was amazing for me!!!

[@nicketaylor9344]

Thank you for this practice & focus on breath. The alternate nostril breathing really seems to clear my airways.

[@mohy47]

Good day coach. On the 11th day, I did the movements twice like yesterday and stretched my lower body. Namaste.

[@happinessinharmony]

Enjoyed this gentle practice at the end of the day today. Thank you Charlie ❤😊

[@jeroenwestra6921]

Feeling nice and relaxed after this session. Thanks!

[@kathyswearingen1509]

Ohh I was so glad you said today was going to be more relaxing 😊 I am loving these sessions really giving my practice a reset! Thank you

[@raelynearnest3176]

What I needed today!! Alternate nose breathing is relaxing. Congestion makes it difficult; my experience today.

[@CindyAndrist]

I’m really enjoying this practice. Thank you.

[@MICHAEL-xr9yx]

Another one! 🙏🏿💕

[@西片裕美]

hi,again. i was going to skip yoga today but my body really needed this. today is was so good that i could please my body and mind thanks to this channel. i cannot wait until tomorrows yoga video.

[@judithmartinez-cx4by]

Gracias Charlie ❤🧘🏻‍♀️🪷

[@nazworld5250]

Thanks for another beautiful class. Each day goes by I feel like I improve. 👍

[@СветланкаМихайлова-з7с]

Day 11 - Done✅ thank you so much, Charlie, for your incredible work💙

[@ianfredericks-nutbushvcity2791]

Love the flow of your classes Charlie & I'm enjoying the alternative breathing technique too 👍Nameste 🙏🙏

[@cherryblush2312]

Thanks! Day 11 it was just what I needed to end the day 🌷 Cant wait to do day 12

[@Jyz256]

I did it, for 11 days straight, thanks Charlie 🎉❤

[@dragonforce2247]

Day 11 done that one stretch was crazy Thank you !

[@kellysadezwicz2430]

Love the pants!! Not a big fan of the breathing exercises but otherwise love these!!! Thank you

[@denissegomez9453]

❤❤🎉 Thanks Charlie, I enjoy the practice. ❤

[@dr.nidhipathak2260]

Amazing class Charlie ❤...it was complete with pranayama practice

[@putticweet]

🥰🙏 Love and Gratitude

[@denisedegeyter6567]

Thank you Charlie!

[@vuelamariposaazul]

Thank you Charlie! That was a great practice. Would like to ask you if you can incorporate this breathing exercise more in your teaching sessions. I found it super helpful. Thank you again for all your help. Namaste 🙏🏽 ❤.

[@RaghdaFalaheye]

Thank you🌺🙏🏻

[@estudio93]

Thank you. I have been practicing yoga for a while but I’m still a beginner because I had a stroke I actually have a aphasia and I lost control of my right extremities

[@bishwobandhupahadee7815]

Great 👍 ❤❤❤

[@ИванВладимиров-й1д]

Намасте благодарю.💯❤🙏

[@giulianabondanini6529]

Great lessons! Pity I can't do all exercises as my body isn't so flexible and strong. But I will work on it ...❤

[@bugsyvmin]

loveeee 💜

[@martinedekerpel3523]

I was 'pleased' tio see that you seem to have also a tighter side. I can put my left elbow on the ground but not the right one. I only had a little cramp in the left quadriceps after circling out. And in pigeon pose or sleeping swan I need a block under the left hip to have my leg even with the mat. Very relaxed in the evening now. Thx 😍🤩😍.

[@MomTheEbayer101]

⭐️⭐️⭐️⭐️⭐️

[@Fidel_Cashflow00]

Day 11 ✅ 🙏

[@andre-naline]

those 20 minutes went by so fast!

[@brendatn]

Btw, day 10 was my favorite so far!

[@jcoley3]

What is the purpose of the alternate nostril breathing?

[@kg8hakunamatata]

I’m having a hard time today, so I hope this helps

[@Mizzlogical]

Practiced on these dates: -1/19/25🕊

[@brendatn]

Love everything but the alternate nostril breathing because of a deviated septum. Can’t breathe easily out of left😢

[@sirisfieldnotes]

Here! I don't know why but today felt challenging for my legs - I found it difficult to do the pigeon pose, they felt heavy! could it be because I am close to my period?

[@KhadkaJhakote]

Yes 👍 Ok myam 🙏

[@TheEcoSamurai]

A 🍇 day 11 :)

[@nikulvadilalpatel]

Namaste

[@musyclover]

I have one question that most ‘Yogis’ I have asked can’t answer. Q - How do you Yoke?

[@Ann-le8rf]

Absolute beginner here…are any other beginners finding it very difficult to do some of the poses? My left hip just said a firm “no” when I tried the pigeon pose 😂

[@bakaitipur]

💛✨

[@VanessaGiannocaro-rb3in]

❤❤❤❤

[@aytadj]

✔️