30 Minute Vinyasa Yoga for Core Strength and Full Body Flexibility

Welcome to this 30 min vinyasa flow for core strength and full body flexibility. Today's class is full of creative ways to train your core and work on your flexibility. The flow is playful, dynamic and challenging at times with some longer stretches at the end to catch your breath and relax. Don't worry if you don't do this flow 'perfectly' I was very wobbly at times, and as I remind you at the end it isn't about perfect it's just about practice.
I hope you enjoy this creative core and full body flexibility 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.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 Yoga with Charlie from any liability.

[@CharlieFollows]

Happy Monday friends I hope you enjoy this creative core flow. Which part did you enjoy the most?

[@DmitriKoslov1]

The three legged down dog with knee to elbow taps felt very beneficial. Also, hands free pigeon made me feel like I need practice, so that was probably beneficial as well. Overall, great class, thank you!

[@jacquelinemccarthy8110]

Hands free pigeon was super fun and challenging for my body! Loved the flow.

[@kateredenbaugh8939]

easiest choice i’ve made in a while: subscribing! you are such an amazing instructor! i haven’t found a new yogi i love on youtube in several months, so thank you for being the instructor you are. i’ve been practicing for 8 years and you managed to put together some unique and challenging sequences i haven’t seen before 😊 keep doing what you’re doing!

[@livvielov]

Creative is the right word! It never feels boring or routine with your yoga, mentally stimulating and physically challenging

[@anikaahmed9619]

Thank you Charlie. Your classes give me the energy for the entire day.

[@blueradar08]

Love the way you put the different moves and poses together…..great transitions and new ideas!

[@CharlieFollows]

Thank you so much, happy you enjoyed it

[@carolinaop5641]

That was HARD! I guess it was too for you, as I kept hearing you smile and giggle with hard poses. As always, thank you very much, Charlie ❤ 🙏🏼

[@bobbyberger8791]

All of it was Awesome. I can't even do pigeon with no hands. But the poses were so creative and fun and demonstrate what the body can do. I thought to myself Wow Charlie really knows bodies! Thank for letting us wiggle and giggle at ourselves. That made it so much more enjoyable. 💚

[@CharlieFollows]

Awe thank you so much this comment made my day and I’m so happy you think I know bodies because I put a lot of work into finding creative ways to move mine so I can share with others.

[@bobbyberger8791]

cool! i got so much from the practice.

[@makaleo6635]

Me (we!) too! 👍🏼👍🏼

[@Atti-Otti]

Great challenge! I like that the entire core was involved-front abs, obliques, lower back, middle back…….Super energizing. Thank you Charlie!

[@priyakshivashista9968]

Absolutely love the creative moves , I feel sweat , peace , calmness all at once. Thank you!!

[@CharlieFollows]

Thank you for sharing your experience, I am happy you enjoyed it

[@jojok4537]

this was such a fun and creative experience! i really enjoyed doing some non conventional poses but well fitted in a flowy sequence! thank you so much!

[@CharlieFollows]

Thank you so much I’m happy you enjoyed the more non conventional style of flow

[@inisasmrspa]

now THAT IS what i call a core workout👍💪

[@CharlieFollows]

Haha yes

[@maia3119]

This is exactly what I needed for this period in my life. I've been practicing with Yoga with Adriene for years. Now I feel that this just aligns with the kind of challenge I need, the kind of practice I've been looking for. Thank you for sharing ❤

[@CharlieFollows]

Thank you so much Maia, a lot of people have said the same to me. I think my classes are definitely for people who have reached a point where they want the next step, to continue exploring and see where their practice can take them.

[@maia3119]

@@CharlieFollows ❤️

[@maleahwoodley1084]

This was crazy! Love it!

[@amyjensen6093]

I was feeling a little low on energy and this was awesome! A good amount of challenge for me today. Thank you! ❤

[@CharlieFollows]

Thank you Amy I’m glad this class worked for you.

[@tzk121]

Amazing flow Charlie! 💚💜

[@valerieschiemsky8081]

I'm enjoying your classes so much! Especially the flow through all the poses. Thank you! Namaste 🙏

[@CharlieFollows]

Thank you for joining me Valerie

[@JaiRamJaiRamJaiRam108]

Health is wealth 👍

[@marmolicek5143]

Great class, thank you! I enjoyed a loooooot

[@arissanishimuta]

Thank you very much for this class Charlie 😍 I really needed this, how did you know?😂 Saved on my Yoga playlist 😍

[@CharlieFollows]

Awe sometimes I just know ☺️ happy this one helped x

[@chetna8010]

I really enjoyed it. Could we have more of these? 😁

[@ishaansharma61]

Hi Charlie, I practices this flow this morning and I enjoyed it a lot. Was sweating which I like. Thanks and Namaste

[@ceciliaboldrini5134]

Dear Charlie thank you very much for this new lesson. I love it! Following you day after day, my hips and my back are saved, my core is stronger and l smile becouse l feel my body and my mind more and more flexible . You are so good!GOD BLESS YOU. Cecilia

[@CharlieFollows]

Hello Cecilia it is so encouraging to hear that you are noticing a change in your body and your practice. Thank you for joining me x

[@agnespinzon8795]

Just did this class now although I've been eyeing it for quite some time. Anything core is something I have to muster courage for I think 😅. But this was an amazing one Charlie, thank you. My favorite part was when you said "warrior...goddess" and I thought: "this is exactly what this whole sequence is... one for warrior goddesses! " 😂 Tough one this one is but it reminded me of my strength and the indomitable spirit at my core, my very source of life, love and power. ❤ Thank you for sharing your practice and your light Charlie and allowing me to see mine everytime we move together in class. 🙏

[@CharlieFollows]

Hey Agnes I’m so happy you did this class. I feel like every time you do one of my classes (the ones you avoid) you end up surprising yourself and I’m so happy that’s the case because it’s a pleasure to read these comments. Also I should have titled this class warrior goddess! I love that. One to save for next time I think x

[@chiara.75]

Very challenging and uplifting 😍😍😍 thanks for this new class dear Charlie 🙏🫴🏻🦋

[@CharlieFollows]

Thank you I’m glad you enjoyed it ☺️

[@ceciliaboldrini5134]

Dear Charlie today l repeat brilliant ,brilliant, brilliant lesson! You are a genius. GOD BLESS YOU. Cecilia

[@CharlieFollows]

Owh I’m so happy you came back a 2nd time ☺️

[@sarenezummo5761]

Thanks!

[@CharlieFollows]

Thank you so much for your support 🙏

[@sarenezummo5761]

Awesome practice! I will do this one again & again. Thank you!

[@julesmink]

love love loveeeed this class! thank you Charlie

[@CharlieFollows]

Thank you so much ☺️ so happy you enjoyed it

[@nitikashanker376]

Pure cosmic harmony.

[@deepagurung3441]

I didn't realise how half an hour passed while practicing with you. Thank you so much.really loving your work❤️

[@Isa-sn1vn]

This felt like a full hour flow squeezed into 30min - I did not even have time to breathe 😂 But still liked the creativity a lot - so next time I will just slow it down to 0.5 while following along 😅

[@CharlieFollows]

Thank you for joining me ☺️ I know lots of people slow my classes down and that seems to work for them. Let me know how it goes x

[@itsptrxa]

How ever do you come up with these flows, Charlie? They're super fun even though I wasn't able to do the difficult poses like the fallen star. Nevertheless, it's a good one. ❤

[@Indian.comunity]

Thank you so much ma'am 🎉🎉

[@A-broken-clay-jar]

Cow face (I think) and yogi squats are my favorite moves.

[@matvaughan4535]

Awesome moves... Though this was too tough for me.. Suffer lower back pain and it couldn't handle the twisting and lifting too much 😢

[@cherylt7939]

Thank you

[@A-broken-clay-jar]

Some You Tuber instructors also refer to each move by the Sanskrit name. I respect that language but I can’t understand so I have to keep looking to tv which is not possible in some positions lol 😂

[@mr.wonderful3449]

You're amazing! Onward and forward TEACHER! 🍎👌🪽🪽👑😊

[@CharlieFollows]

Thank you so much for practicing with me ☺️

[@PanewsONE]

Absolutely loved these difficulty level of this one. Super refreshing. Thank you so much Charlie ❤

[@renskevandeweijer7799]

I absolutely love this class! It has everything I was looking for :) I felt pretty bad for taking little water breaks during the video but I try to remind myself to take it at my own pace!

[@CharlieFollows]

Hey thank you so much for joining me and please never feel bad for doing what you need to do 💜

[@marialozano6099]

I liked it very much. I thought it was difficult though... maybe today I needed something a bit less challenging. I will come back to this one in the morning next week. Thank you for your videos! They are great!

[@CharlieFollows]

Hey I completely understand that, we need different things each day. I hope this class serves you better next week.

[@helenhilderbrandt6508]

A difficult but energizing flow. So much I could do and some moves that humbled me. Thank you!

[@URVIMAKDA]

Hi Charlie, this was an interesting and amazing practice. I always wanted to focus on my core strengthening and this class did just that. I loved how you incorporated some amazing sequences and movements which were new and fun to try. I am definitely coming back to practice this class again. Thank you so so much for making this video. I really enjoyed it. ❤️❤️

[@CharlieFollows]

Hey Urvi thank you so much for your great feedback I'm so happy you enjoyed the creative core sequences, they can be a really fun way to strengthen your abdominal muscles.

[@christinejost8948]

tough for me but great workout

[@CharlieFollows]

Thank you for joining me Christine

[@renataolyenik4115]

Loved it, Thank you. And by the way, we have the same body shape :D

[@CharlieFollows]

Hey thank you and that’s cool, so you are small like me?

[@queunlimited4779]

Some Animal Movement in there. My routine is pretty close to this.

[@nataliejabbour4578]

Wow, it was so amazing! This class shows something very interesting: we should have fun and we're all humans that fall hahaha Exactly what I needed today ♡♡♡ I know its weird, but when I have menstrual cramps, exercising the core helps me a lot.

[@CharlieFollows]

I’m so happy you got that from this class. I really wanted it to be about play and less about perfection. Thank you so much for joining me and sharing your experience and insight ☺️

[@kimeichner344]

Good one, Charlie! Great to get my heart rate up and work core with flexibility & balance - as always :) ... Just what I needed after sitting at a computer all day.

[@CharlieFollows]

Thank you Kim ☺️

[@hanavalentine1768]

When I clicked this I was like 'okay, i just need some inyasa flow'. And then I finished like 'what?'. It was so good! And yes, wobbly 😂 Definitely will come back for more from this playlist.

[@CharlieFollows]

Im glad I surprised you ☺️ thank you for joining me

[@A-broken-clay-jar]

Good to know you are wobbly at times too. I am like a sapling in the storm when I do the tree pose😂

[@juliaeibel4668]

I do not really get it. For me it seems more to be direction Pilates than yoga, no?

[@CharlieFollows]

Hello Julia I’m not sure what direction Pilates is so maybe it is similar, I’m a yoga teacher so to me this is my form of yoga.

[@krisztinanagy1626]

Thank you Charlie , thank was mamma mia 😅😅awesome Q🙏🌻

[@CharlieFollows]

Hehe thank you so much, glad you enjoyed it

[@TheShinobi0703]

Whooh that was a whole new level of yoga for me! Pheeeow...

[@hannahrehak9170]

Hi Charlie! I have been enjoying daily yoga with you for about a month now. Your flows are challenging, creative and fun. You have such a calming Ang gentle presence. Thank you for all of the hard work that you put into your classes!! I believe this is the first core flow I have done without ending up with any neck pain at the end - win!! Thanks for being awesome 😊

[@ummey]

This was such a fun flow!

[@CharlieFollows]

Thank you 😊

[@bushin99]

Challenging for sure, but exactly what I needed. You helped me find some areas of my body that I've been ignoring. I'm going to include this session several time a week to make my body stronger and happier. I love your creativity and effectiveness. So good!

[@quienesleila]

THIS WAS AMAZINNGGGGGGG

[@CharlieFollows]

Thank you so much ☺️

[@yesworks6993]

Gm Charlie, this practice was quite challenging, but I like new poses. I feel like my whole body is still on my mat especially my core. Thanks. The lifting in pigeon pose was difficult for me, but I did about six repetitions😊 Have a beautiful day 🌹 Jamaica 67 yrs ❤

[@kaitlynfurey]

Thank you for this challenging flow!!

[@CharlieFollows]

You are welcome I hope you enjoyed it

[@linshagafoor8595]

Thank you

[@CharlieFollows]

It's my pleasure, thanks for joining me Linsha

[@A-broken-clay-jar]

You have excellent cues and right amount of talking ❤

[@naomimitc361]

That was incredible! ❤

[@emilyoneill9254]

That was great! Thanks Charlie 💕

[@oliviamazzolini9206]

This one was fun and challenging!

[@solstice1681]

This was great 👍 thank you

[@creedcreed3849]

wow, you look fantastic in that top 0:05

[@marcobaldiviezo790]

Thank you👍🤩

[@shima_sutherland]

LOVED IT STRONG CORE🥰

[@CharlieFollows]

Thank you so much

[@brittainydeon8635]

Not a vinyasa flow

[@doctorpennylayne1576]

This was great!!

[@milmicat3816]

❤❤❤

[@meghnapatel8794]

It was really good .....I am starting to enjoy all your classes especially after your advice about "you dont have to be perfect its about how you feel"....you are really good at what you do....and appreciate you sharing with us too😊

[@CharlieFollows]

Thank you so much Meghna it's great to hear from you and I'm thankful my words resonated with you

[@15pradnya]

Thank you ❤

[@makaleo6635]

Charlie, you DELIVERED essential core/obliques in this sweaty good mash-up of core+yoga. Wobbling, as you know 😊 is our best indicator that our core is at work, and we could all use more core (!) in all of our daily movements. So, a huge thank you, as always, for a self-heated, repeat-worthy, yoga. Namasté.

[@CharlieFollows]

Thank you so much I’m so happy you feel that this class delivered, that’s always encouraging feedback to receive.

[@77377]

Perfect! Thank you!

[@CharlieFollows]

You are welcome

[@CharlieFollows]

You are welcome

[@berilcelikoglu7494]

Thank you Charlie, I'm trying to strengthen my core, this flow is great, Namaste🙏💐🌷🍁👏👏👏

[@CharlieFollows]

Thank you Beril, I hope this class helped you feel stronger

[@barami1]

Good morning dear, woow I have short hands hilarious 🤣🤣as usual I really enjoy from the creative core flow. Tomorrow the next class God bless you 😍😍

[@CharlieFollows]

Thank you so much for joining me, happy you enjoyed it

[@shirjajeva]

This is the most fun core training I ever had! This creativeness of movement is so inspiring, just gets my own creative thought process flowing afterwards. Thank you for sharing !

[@CharlieFollows]

Awe I love that! Thank you for practicing with me, I’m glad this class got you feeling creative

[@N8urecure]

Good practice. Uniquely challenging core work.

[@CharlieFollows]

Thanks Nathan

[@bhaktilatane3800]

I loved this yoga practice... thank you so much ❤❤

[@CharlieFollows]

Thank you so much 🙏

[@carlosmujica6037]

I really liked this class. Strong and fun transitions.

[@CharlieFollows]

Thank you for practicing with me I’m happy to read that you enjoyed it ☺️

[@ingridamurauskiene5945]

Amazing class!Thank you so much Charlie🤗Namaste🙏

[@CharlieFollows]

Thank you Ingrida ☺️

[@sirichandana2740]

This is crazy, creative & challenging. Loved it totally.

[@CharlieFollows]

Thank you so much ☺️

[@annatassi4035]

Wow that is super hard for me at the moment. I only made it half way trough but will come back till I get to the end. 🥰😍🤩 loved the first half. Thank you

[@CharlieFollows]

Hey Anna thank you for joining me, even though it was challenging I’m glad you got half way through ☺️

[@annatassi4035]

@@CharlieFollows thank you for cheering me on. Got a little further this time😍🤩

[@carlosmujica6037]

Loved this class. Great transitions.

[@CharlieFollows]

Thank you for joining me 🙏

[@popopopo182]

[@ilonaf1181]

This practice was perfect after a long day at work:) Thank you!

[@CharlieFollows]

Thank you so much ☺️

[@luciehsuen8981]

Thanks Charlie. An excellent core flow. Not any of the usual core poses but this was great. Challenging, sweaty & quite messy for me but with more practice it will become more familiar & fluid. Not about perfection but about being in the moment & just breath. A keeper. Will keep trying. ❤👍🙏👏

[@Anna-vq1tq]

Charlie, you're such a beautiful and light soul! I enjoy every session and admire your love, efforts and commitment in everything you do! I'm truly grateful to take part in your yoga classes😊

[@Spencer-tx7yd]

I love the transition from 1 pose to another

[@CharlieFollows]

Thank you so much

[@emilyschmidt1096]

I loved this!! So fun

[@CharlieFollows]

Thank you Emily

[@elizabethlloyd3013]

This practice felt different in a good way! The cues to tighten the core is something I need to be reminded of. I know If my right knees, my toes and my middle back-ish cracks in the warm up, that it’s gonna be a good one! I love the last couple things you said. It’s not about perfection, it’s about practice ….. that’s not right but. I actually wasn’t wobbling like I was standing on a baseball with one foot in the wind. For once. I feel strong. 💪. I feel great! My vvvmmmmmmmmmm.. of no pain and headache in base of the neck at my hairline. It’s just nothing. No pain. No tightness. The energy of the practice is a great feeling

[@scott-e-93]

More classes with this style would be great! Love the combination of core with full body strength/flexibility 🙏

[@gelyukboodoo]

Thank you so much Charlie, this is a great flow! Sending you the warmest energy from -30 Moscow :)

[@selinaaustin5311]

this was such a great flow! the 30 mins flew by. the pigeon with no hands was a challenge!! i have to say you really are so enjoyable to watch/listen to, i find a lot of yoga intimidating or the instructors somewhat off putting, but you are amazing thankyou!!

[@alinapopescu872]

I loved the challenge! Thank YOU for your time and your warm honesty. Again, I am glad I've found this channel.

[@mehrabehkhorshidi9633]

I loved it, thank you!

[@CharlieFollows]

Thank you for joining me

[@yogaflowwithamy]

loved this so much was so challenging i struggled when it came to the pigeon core exercise so i just placed small weight in my finger tips and did it that way instead! thank you charlie x

[@barbbrazes869]

Fun, dynamic, challenging! Great boost of energy! Thanks!

[@emilyoneill9254]

Lets see some more core classes !!! I LOVE THEM!!!

[@vishnu89ify]

Enjoyed it. I have never done That pigeon pose variation for core. Thank you❤