30 Min Full Body Yoga Flow | Intermediate - Advanced Yoga for Strength & Flexibility

Welcome to your 30 min intermediate - advanced full body yoga flow.
This practice includes postures and transitions to challenge your strength flexibility, balance and coordination. There are options for different levels throughout to help you make the practice your own.
This practice offers fun transitions and variations of poses that you may not have tried before. My aim is to help you explore new possibilities in your yoga practice and enjoy a fluid style of flow from one posture to the next.
I hope you enjoy this intermediate - advanced full body yoga flow.
With love,
Charlie x
Links:
Online Programs: www.charliefol...
Newsletter: www.charliefol...
Social Media:
Instagram: / ch3rlieflow
Facebook: / charliefollowsyoga
TikTok: www.tiktok.com...
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]

Welcome friends I hope you enjoy the practice ❤

[@maimai36ful]

Big tnx charlie

[@monserrathmendoza.6715]

Claro que la disfrute, incluso la caída en la transición del arco 😅 muchas gracias por compartir, tienes un don especial, namaste 🙏🏻🤍😊

[@schays.p3254]

Love it! ❤ btw, what language did you talk to sweet 🐕? 😀

[@miltonrobertopintosoberani6847]

Si , gracias.

[@LouiseGlover-vk5hb]

Loved your dog, it's real we're all distracted so don't ever think it puts us off. X

[@asdfasdfasdfasdf615]

My dog always tries to get my attention when I do your classes. Nice to see I'm not the only one. Today she fell asleep under my plank so I had to get a second mat! lol

[@victorescobedo3793]

Incredible what my old body is able to do following your wise instructions, thanks for leading us in this journey

[@clutchcarabelli8054]

That dog had me rolling😂😂

[@nishienish26]

Yay! Have you considered doing a yoga class for the total solar eclipse on Monday? I can’t find much online, could be fun! Thanks as always 🧘‍♀️❤️

[@Zoeetmargot]

Lula is an angel on earth. Lovely! Thank you for the class, Charlie! It was nice and challenging.

[@elifpolat8300]

Charliiiiieeee❤❤❤ this is my favorite now! Thank you so much! Excellent pace, sequence - made me feel strrrooong!! I couldn't find it possible to come out from the wheel pose - is it the wrists flexibility/strength? My body asked for a plow pose after the wheel, so I did and feeling amazing now! From my heart 💕 gratitude for everything you do and share with us

[@lorill2631]

Love that dog and of course, the practice too 😊

[@CharlieFollows]

Thank you for joining us for this practice 🙏

[@paginaepellicola2894]

Sweet Lula😂❤ great practice Charlie thank you !

[@gethealthyAF]

I love dog yoga, thank you to you and yours for making this great class so entertaining ♥

[@aygunmerve4]

I love all your flows, but what I love more about you is that you only speak enough so we can actually focus on ourselves when we are practicing. Thank you for sharing your knowledge. So much Love!❤️

[@DiamondBiscoAl]

I love this, too. So many instructors feel the need to talk and it really takes away from the practice.

[@yinflowyoga]

Love this yoga class so much ❤ Keeping focused with Lula - that is real Yoga. Thank youuuu, Charlie 🙏🧘‍♀️

[@KrisVictoria]

So excited for this one!! I love the 30min intermediate sessions. ❤ thank you Charlie.

[@CharlieFollows]

Thank you so much I’m glad you look forward to the intermediate sessions ☺️

[@elizabethlloyd3013]

P.s. I’m not going to guess which language. It sound Spanish. But. Charlie, you never cease to amaze me- bilingual or.. more? How cute you speak to your dog in another language.

[@CharlieFollows]

It was Spanish, I’m not bilingual but learning and would love to be able to say that I can speak Spanish fluently one day ☺️

[@DiamondBiscoAl]

I agree. Charlie, you are awesome! (And I love your girl. I'm not sure if this year is going to be a crazy locust season where you are, but if it is, I bet she will go crazy for them!)

[@butterflylake11788]

@@DiamondBiscoAl I was laughing at the potential double meaning here. The real locusts and Charlie's partiality towards a locust pose!

[@kimeichner344]

Charlie I have been practicing with you for nearly 4 years - I found you just after I started yoga in 2020. This practice truly showed me what has been cultivated in my body and mind and spirit. Thank you.

[@paulinec8842]

Great work out - sweated out alllll the stress and enjoyed the longer holds with deep breaths. 0.9 -1 x speed worked best for me and extended out the wind-down at 0.8 x speed. Really enjoyed: dancer, standing split and sugar cane. I was a bit wobbly but managed to hold the poses🙏 Feeling: verrry zen/relaxed with reduced pain on finishing 😌 Hi Lula hehe

[@hayleyv7890]

Wonderful flow to welcome the weekend😊 liked it very much, now I feel energized to start my weekend and it helped me to let go from work. Thank you so much😊

[@CharlieFollows]

I’m so glad this left you feeling energised and ready for the weekend ☺️ thank you for practicing with me

[@rachelhoover2828]

Thanks for a good one! The only stuff I had a hard time with was with balancing on one foot 😅 other than that I'm so proud of the progress I've made with consistent hard work! ❤😊

[@superly1090]

Great class and the dog is so funny! Made me laugh while starting my day with you. :D

[@shirjajeva]

Thank you! its like my whole body has been reset after a long day at work

[@GingerPieAJellybean]

I woke up this morning planning to do this class. First thing I saw in the app was your short on getting back into yoga when it’s been hard to come to the mat(me very much this week) and this class was lovely for that. You had some poses I enjoy, but I think the little turning of the wrist in wild thing was so hard to wrap my brain around that while I don’t think I actually achieved any change in position, I sure had a laugh trying while not falling over completely. Thank you, Charlie!

[@anonymousnowhere]

Sweet sweet Lula 😘🐶. So wonderful to see animals in your videos. Thanks so much 🙏🏼

[@kennethmontoya6731]

Thanks Charlie very challenging but fantastic practice really energizing and flexibility great job love the sound of the birds singing always lovely to hear God creation singing have a wonderful day see you next time 😊

[@alexcarabine3226]

Thank you for this lovely practice! The dog was adorable, and the wild thing/wheel transition was so much fun (though on my mat it was an absolute shambles 😅). Thanks again!

[@natalielawless]

been looking for yoga that would actually be a challenge..safe to say i fell down twice and broke a hefty sweat thanks girl ❤️❤️

[@CharlieFollows]

Im glad this challenged you in the way you were hoping 🙏 thanks for practicing with me

[@lifests]

This class got me so twisted and activated. Thanks.. and your dog got mine on alert mode too. 😅

[@mikeharada3142]

Definitely it was challenging but it was a good practice to know where you stand far as your level and capabilities are. Thank you for posting.

[@sylviamcnicholas8066]

Such a great practice for this morning! My favorite so far!

[@CharlieFollows]

Thank you so much for your feedback. I’m glad this one is your new favourite ☺️

[@PakistaniAmerican03]

I always was looking to do yoga online with someone. Thank you for wonderful videos. I be following all your videos. I will do once week yoga. Awesome job . Keep up the great work.

[@IvanLopez-rv7wh]

This video came just right on time when I was starting my day so excellent Friday morning Yoga to my body 🥰. Have a wonderful weekend Charlie big hug ! ✌🏻

[@fauxlamarr]

Wonderful flow! I’m getting over a cold and this really helped to get me back in touch with my body after a few days off.

[@N19824]

Loved this flow and the beautiful dog made it so much more memorable!! I loved it thank you 🙏

[@stephc7452]

I loved seeing your sweet puppy ❤️ I’m still a beginner, but I watched this whole flow and I hope I’ll be able to complete it someday after a bit more practice 😊 Thanks so much for the wonderful video, Charlie! You inspire me!

[@carlatrujillog]

Been following you since the New Year challenge! Love your practice! Thanks for the routines, the calmness, and your lovely dog! 🐶 Greetings from Mexico!

[@andreabrantley8126]

Wow……I did this class the first time a few weeks ago and it kicked my butt. Today it was still tough but I’m seeing progress which is just so fulfilling ❤️thank you!

[@elizabethlloyd3013]

I had an epiphany! (Very nice flow btw as usual! )I was watching the video upside down- my left shoulder is always rolled forward. Stuck and stiff from an injury - I try to roll it back……..When I saw how you reach for your foot in sugar cane. I did it! open hand , out up by my head over towards my rear, grab foot. My shoulder cracked ! and I could reach without bending my side and bringing my foot to my arm to grab it

[@seematalwar9440]

Loved this 30 min practice, Lula made it fun! Lovely calming location, sorry to be nosy what language were you talking to Lula. Thank you 🙏

[@AmardeepMDugar]

Such a beautiful practice Charlie….short yet so effective for a full body workout! Thoroughly enjoyed it 💙👩🏻🤎🍑💋😇🥰💪🏻👌🏻🙏🏻

[@jannehansen7475]

Thank you Charlie, your practises have expanded my reach over the last few months and I am definitely feeling stronger. Thanks so much and your puppy is gorgeous ❤

[@karlie314]

Thanks for another amazing yoga session. I did it this morning and enjoyed it a lot. Loved that it’s slightly more challenging to train my strength and flexibility! Really appreciated all your effort to create and share your knowledge with us!

[@fleurcoremans9828]

Another wonderful example of an awesome yoga lesson!!!!❤

[@liendecorte5897]

Thank you. My body and me loved this class 😁

[@Mr_Fbro]

Thank you, I am sometimes nervous when I see advanced in the title but that was a lovely balance of comfort and challenge.

[@chrisweirdo9852]

This was great! Doing your strength program right now and the difference (so much more ease) is remarkable. Thank you so much for your incredible videos!!

[@jule8450]

I really enjoyed this flow this morning! Thank you Charlie! 😊

[@rashmi8773]

Hi Charlie, I loved today’s practice. I am able to feel the intensity day by day and it feels so good to do. I get a sense of satisfaction and calmness after every class of yours. I liked your pet wants to play fetch. ❤ Thank you Charlie. You make my day valuable.

[@TIATIAWOW]

Amazing flow! Exactly what I needed this morning. Thank you. Happy Eclipse!

[@butterflylake11788]

A beautiful flow. I have not had a chance to practise wild thing to wheel transition for a long time, so that was a lot of fun. Thanks, Charlie!

[@mayakrimotat2705]

Thanks you dear Charlie for this amazing opportunity to start my day With this great practice! Feel my body, my mind is where it has to be now 😂! Your sweet dog added so much fun to this class! Charlie you are the best! Have a blessed day❤❤❤

[@mayakrimotat2705]

Thanks you Charlie!,,, ❤❤❤Coming to this practice again and again!!! Love it

[@catherineanderson4585]

Thank you, that was amazing. I loved your beautiful location, bird song, and your lovely dog too!!🙏

[@jaymielee6160]

Amazing practice. Thank you Charlie!

[@CharlieFollows]

Thank you for practicing with me 🙏

[@bronwynwilmot3133]

Oh my gosh - what was not to love. Beautiful Charlie, great flow and gorgeous puppy. Thank you x

[@mariarivera8362]

I enjoyed so much! Thank you Charlie!

[@ZenWithDebby]

Thank you so much for this class! I took my practice outside today as we're having a warm Spring day, which was really nice. ☀ Really loved the different challenges and transitions. 💗 ps: Your español is getting really good!

[@marthapapa1467]

Amazing practice, once more! Thank you Charlie!

[@helenhilderbrandt6508]

I am constantly surprised and encouraged by your practice. I was unsure as to whether this practice would be too advanced for my 70 year old body but aside from some wonky balance issues, your voice and suggestions got me through it. My puppy also joins me for yoga every day and it calms him down too. Thanks so much!

[@FrankieC200]

Wild thing to wheel! No strain no gain. Thanks!

[@dianabaca7901]

Great practice! Hard but rewarding and relaxing. I feel more energized

[@anthonymitchell8041]

Thank you. That was a challenging, but very enjoyable class.

[@seren7038]

Thank you so much Charlie for this flow. This is my first time joining you in class and I believe I found my new favorite ❤️

[@wendymiller1898]

Love this short intense class, thank you

[@elizabethlloyd3013]

Wow it’s only been 2 months since I was able to do the exaggerated, shoulder opening arm reach to grab my foot in sugar cane. Everyday I do 15-20 minutes early in the day yoga. Midday 12:30, 2,3 pm Then I go assistant coach dance - my job is stretching them. I do both sides splits every single day. Oh and then also the late one after 11;00pm or early when I get up at 4:20----. My stand splits, sugar cane, even the low lunge cactus arms - I can arch my back. Pull my arms BACK and my chest chin and face are shining up to the sun! It’s very satisfying to dedicate myself to someone on KZbin- a yoga instructor (who I picked at random )…. And having that instructor/teacher be a flow making prodigy. - My side splits are great. Body upright hips square, on my heel and front toes. Thank you for my bragging rights at class.

[@atsushieda4791]

Couldn't stop smiling! Thank you Charlie and your puppy ❤

[@saladnrice]

Thank you again Charlie for leading us this wonderful practice, the mind is calm, so as the start of the day

[@otalactea]

You never miss 🩵 sending love to you and Lula, thank you

[@kalaivanan7940]

Every morning watching your yoga classes thank u charli

[@ruthieb3759]

Fun practice, thank you!

[@Vishwatej100]

Thank you so much for this energy boosting session ❤

[@marianntakacs3200]

Thank you again, Charlie! I've tried yoga earlier but I wasn't motivated about it, however I enjoy it now that I can practice with you (since november 3-5 times a week)! ☺ I practice with dogs as well, I love Lula in your videos! 🤎

[@elelinomada8303]

I have short hammstrings and this practice did a big different feel on this area. Thanks.

[@liliparodicoachensaludynut7643]

Love your dog. So well trained. Love the class Charlie. Thank you.

[@user-zu7xj2lq7t]

Thank you so much for this wonderful practice, Charlie🩵

[@enikogalko4031]

Thank you ❤Namaste 💚🙏!!! I feel my body, my mind more eliberated,more eazy😊 thank you Charlie💚🙏🤗

[@Fluff_and_stuff]

Another amazing flow, thank you Charlie! 🧡

[@sandyendicott1178]

Amazing practice Charlie, thank you. I must say, I thoroughly enjoyed your furry yoga assistant. Your talent for simultaneously doing yoga & playing fetch is awesome 😊

[@shalinigowda849]

Thank you so much 🎉! Love your dog

[@yuliabelyayeva1980]

Awesome flow! Thank you, Charlie 🙏❤️

[@michellescholz3016]

Loved it you're awesome, I've come a long way with you.

[@amandaclark2419]

Yes that pero wanted to play. Thanks Charlie for another amazing class.

[@Anizhur]

It was great! I really enjoyed my class ❤

[@paolaprof3740]

Thank you, I enjoyed this practice. I love your dog😊

[@CharlieFollows]

Thank you for practicing with me and Lula ☺️

[@fruitcup1020]

I absolutely love every video from you. Thank you! ❤

[@KaterinaNago]

Loved your companion! Perfect upward-downward dog hahaha 💛🦮

[@nalimiendeern]

Loved this practice! Thank you ❤

[@adifferentjoylivingbetterw4972]

Wow, that was really good. Especially coming after a wildly windy sailing race yesterday. I feel like my body has been challenged and strengthened but also refreshed! Thank you Charlie!

[@tamarpretorius9763]

Thank you once again, Charlie. Phew, that was challenging, but not daunting. I love knowing that there's always more out there! You really are amazing in every way.

[@sebouhakharjalian6707]

This was such a beautiful class. The new variations were very rewarding as well. Thank you, Charlie. BTW I really like your dog Lula.❤🙏

[@lalsurfnwaves]

Love all your videos have been following you for months now, but it looks like you’re in beautiful places every time we would love for you to begin your video by telling us where you are Share the beautiful locations in the beginning of your videos keep up the good work and thank you

[@Wolf-Pack-for-life]

❤awesome!!❤

[@ElizaSandra]

Perfect!

[@minweilee3446]

A fun class with standing splits and dancer’s pose. Appreciate the chance to practice shifting from wild thing to wheel.

[@anjanasingh3406]

Thank you for this wonderful sequence

[@oshaflow2711]

I loved this one! my back is feeling activated and amazing. Thank you so much charlie :)

[@krisztinanagy1626]

Thank You Charlie for the awesome practice and sharing it 🙏🤩🌻

[@lauraterry6312]

This was wonderful! I like that it challenged me. Thank you.

[@verenaruiz4111]

Great practice!! Love the dog, had an Australian cattle dog that behaved the same way. She never met a ball she didn't like!😊

[@angiem4692]

Love your teachings ❤ thanks 🙏 x and us collie owners are the luckiest .... don't worry if she wants to do the downward dog with us all 😂

[@sssimonat1]

Thank you for sharing this amazing class with us ❤🙏

[@miltonrobertopintosoberani6847]

Buena clase, siempre al día, por que estoy ganando salud con estas maravillosas clases. THANKS!