20 Min Daily Yoga Routine For Lower Body Flexibility | Mixed Levels

Welcome to this 20 min daily yoga routine. This is a complete practice that aims to help you build lower body flexibility and is intended to be a class you can come back to agin and again.
This stretching sequence includes a range of hamstring stretches and hip openers and will take your legs and hips through a full range of motion to help you build flexibility.
The sequence is guided at a slow and steady pace to help you follow along and is intended for mixed levels, including options to make some of the more challenging poses, more accessible.
I hope you enjoy this daily yoga routine.
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 Charlie Follows from any liability.

[@CharlieFollows]

Hello friends I hope you enjoy this routine and that it helps you stay consistent with your practice 🙏

[@pankajvish7218]

There are many good movements in your yoga Charlie. Please give me as many dollars as you can, I need it as a friend, please give it, Charlie you will help me, will anyone help you too 🙏

[@PecanPie1102]

Please download by 5am EST so the east coast enjoy. Thanks in advance

[@pankajvish7218]

Seeing the two dogs at the end of the video made you smile, right Charlie😀

[@willowrainwinchester3419]

As always, thank you for such a lovely video, Charlie. I love the atmosphere, and I enjoyed your behind the scenes video, too. 😍😚

[@DmitriKoslov1]

This was another great one, thanks so much for sharing! 😊

[@kimeichner344]

Another sweet, mood-setting, embracing corner of nature. The authenticity of doing yoga in nature is like a vitamin to the soul - even through KZbin!!

[@katrinablain8494]

I just want to say thank you so much for your videos. I’ve been trying to do them daily for about two weeks now and I already feel so much better! My constant back pain and tightness was gone after 2 sessions

[@leeshingshyan]

THANK YOU FOR THIS VIDEO! I've been prioritizing strength training for 7 years now and while I've hit good numbers, my flexibility and mobility (especially at the hips) have suffered (my fault because I haven't been diligently working on it). This is exactly what I need. Just finished the session, feel better. Will repeat this session consistently!

[@berilcelikoglu7494]

The appearance of the white and black dog like yin and yang, the forest is very beautiful, thank you very much for the flow Charlie, you are a great teacher 🌹🌿🌻💖🙏

[@ramnikkaur5917]

When You refer Yoga then use the words Ida and Pingla. Ida is left side also called Chandra...moon. Pingla is right side also called Surya...sun. Ida' s purpose is to balance and activating the vagus nerve, parasympathetic nervous system. It is strengthening creativity and intuition etc. Surya is taking action. What when Surya or heat increase in the body...it leads to stress, tension, ulcers, high bp etc. There are also pranayamas : Chandra vedi and Surya Vedi.... left and right nostril Pranayam.. The advance concept is Sushmana. The purpose of Yoga is to activate the Sushmana Nadi. It is merger of Ida and Pingla. Sushmana is dormant. When it gets activated then the current happens through the mid of the spine. It is called Enlightenment...a very advance stage. Westeners have named .. feminine and masculine energies.. ida and Pingla...chandra and surya are present both in men and women. Feminine and Masculine are gender consciousness....not the spiritual. Same as Yin and Yang.. Because as per Indian thoughts Before God we are humans as energy. Not in the physical form but in the energy form..We must raise and make our energies pure by doing tap, niyam, smadhi dhyan etc.(controlling the five senses, living a satvic life as we can).. because too much Surya energy can also results in ego domination which leads to tamsik life ( drinking, gambling, indulging in too much sex like watching porn) Wrong.... Smadhi, dhyan ...

[@fridaymay646]

Thank you, Charlie, for your hard work and kindness! Let all the goodness you do return back to you!

[@sohinimazumder4033]

I just keep on checking how many more got to join this amazing community of yours. 700k approaching...1 M is not far..❤ way to go..

[@elahebeheshti95]

Thanks a lot Charlie for the time and energy you put into the practice and finding this amazing places. This is the 23th day in a row that I practice with you. You are a great teacher. 😘❤️💝💖🌻

[@theg.o.a.t9968]

Thank you sooo much, Charlie!!❤❤ ❤Can't wait to do this today!!🧘‍♀️ I love your classes and I would really like a longer video for streching and flexibility. I always search for this tipes of classes on my rest days but its not the same if you are not the teacher 😊

[@amandatassillo]

My fav types also! I know it’s not the same when it’s not Charlie but yoga with kassandra has TONS of flexibility flows if you are ever in a pinch

[@mayakrimotat2705]

Amazing thank dear Charlie for another great class❤❤❤

[@YogaWithBird]

Thank you, lovely! Incredible sequence, so perfect for this morning ♥️🫶

[@CanadaAstro]

What a great opportunity to awaken the body. Being slumped over a computer much of the day, I've found that these sessions have improved my posture . Thank you Charlie, you are a gift. Enjoy the natural beauty of your settings as well. Appreciate your hard work, via this channel.

[@alb0801]

Thanks Charlie - I only found your videos recently and am loving them! Have been doing yoga for some time now but realise that my inner thigh muscles are definitely neglected and will be good to work on those! I also love the locations you choose for your practices ♥

[@amandaclark2419]

Beautiful class, beautiful setting and beautiful teacher. Thanks for sharing this slow and juicy class.

[@nicolelynch802]

Incorporating your classes into my mornings have truly become the favorite part of my day! Really appreciate all you do for your students. Any chance you could do a video on how you create a class’ sequence? Would like to become a little more autonomous with my practice ! Much love from NYC🧘🏻‍♀️❤

[@savitakulkarni9415]

Happy teacher's day Charlie... Have been following you almost for 8 months and have gained some mobility and lost some kilos. Keep up the good work.

[@betsystockman1926]

Today’s practice is just what I needed! I’ve been recovering from an illness so I’ve missed about a week in doing your side splits program. I was wondering how i was going to ease back into that rhythm and you gave me the answer. Even the setting is perfect…Thank you for your time and effort in teaching us!

[@dalevandeven4072]

You have such a skill in creating these videos, Charlie. We so much enjoy and appreciate your work.

[@andreabrantley8126]

New favorite slow flow/ stretching class❤. Also love the sounds of nature in the background while I’m breathing or in savasana

[@carolinevarenne5652]

Thank you, Charlie! Another great way to start the day!

[@kennethmontoya6731]

Thanks Charlie for another fantastic flow really relaxing and therapeutic open up the lower body appreciate you keep up the great work see you next time have a wonderful evening see you next work out thumbs up always 😊

[@GudrunRée-Heidt]

Awsome flow. I “discovered” you on the internet not too long ago and love your calm and precise manner. Practising with you ist always a pleasure.

[@elizabethlloyd3013]

When I started with you, my hips were TIIIGHT. I thought the “bad” side of my skandasana was my left. Turns out left was more correct than right and my right hip is SUPER tight. After I’ve significantly opened my hips in the last month +. It’s amazing how much becomes accessible and improves with just: rolling shoulders down and back every time I do anything but ESPECIALLY in up dog and again shoulders away from ears in down dog -- and scooting my feet out slowly in skandasana or malasana and really just pushing to my edge and for a meep of time in any hip opener……. Everything is falling into place. Binds, both hands grab lifted foot in low lunge, eagle arms….PIGEON! the list goes on. I am so proud. I need this short one tonight! Thank you

[@emmativ]

Soooo excited for this one!! 🎉🙌🏽

[@abskndkdk6888]

This was amazing! Thank you for another great session, Charlie❤

[@carolineplumpton9017]

Thank you 🙏🏼 love this flow, grateful for your videos as a new yoga teacher myself ❤

[@sheilasly350]

Loved this. Managed to catch my foot behind me with both hands for the first time. Also I found moving into pigeon from the front much easier and I was able to hold the position for longer. Thank you Charlie

[@phrill13]

Thank you Charlie! I’m missing the music at the end of the sessions. I always liked your selections. 😊

[@김현희-w1x]

귀여운 강아지 두마리 미소가 절로 나오네요 시원한 요가. 감사합니다❤

[@luciejohnova3314]

Great, 👍❤️I truly needed this today, as I did not manage to stretch properly yesterday after my Irish dance class. Now my legs feel like new ( or at least they are not as sore as they were half an hour ago.😊) Thank you very much!❤🌹🍀

[@Bibibi1990]

I was literally talking about wanting to improve my lower body flexibility yesterday!! Loved this session

[@tombailey6112]

Thanks Charlie. This is exactly what I needed. I started your routine to help with my martial arts practice, and this one really helps with the leg movements.

[@nisreenhamid4232]

U r amazing❤the flow is meant for stretching lower part of body but also feels like a massage for the inner organs.. too good.. keep up the good work.. msg God bless you

[@Watchmikework]

Thank you for this Charlie. Hope you have a wonderful day ❤

[@chrisgerard9255]

Hello, happy to see that my lower body flexibility is quite good, thanks to you Charlie. Have a good day

[@moussabby]

That was delicious! Thanks Charlie!

[@retrob5340]

Thank you for always having the best routines no matter the length ❤

[@julesrobertsyoursocialpa4364]

A regular routine of mine now!! 🙏🏼🧘‍♀️

[@emiliana.5884]

8.17 pm in Jakarta right now. Surely i will practise this tomorrow morning. Love... Love youuuu

[@jackjack7383]

Thank you for continually inspires us to do our best charlie .happy Teachers day charlie ,thank you for being an incredible teacher.

[@alejandra_marly]

Thanks a lot for adding this routine. In my case I feel I have my hips always kind of blocked and this is really helpful. Will you do a playlist with these lower body-flexibility videos? ❤

[@jbreezy5959]

Loved this, esp. in the evening before sleep 💞

[@FlossontheMill]

Super stretch class Charlie thank you, great for my Sunday evening. Loved the setting especially the bird song in the background 🎶🐦 😊.

[@산림치유]

I like it beacause it consists of simple but effective movements to improve body tlexibility. I think yoga done in the forest like this woul be especially effective. Thanks for sharing the video.

[@sebouhakharjalian6707]

The routine yoga practice in this amazing serene forest cannot get any better. Thank you again, Charlie 🙏❤️🧘‍♂️

[@henry.sanchez]

20 min focused session in nature is just right. Thank you Charlie ❤🙏🏻

[@yogaboop]

Another wonderful practice. Thank you for sharing your tranquil settings and your gift for teaching.

[@hultson]

LOVED this routine!! And the setting was so peaceful

[@jevgenijabilyk3584]

Perfect after a long walk ❤

[@dyannibarguen]

Perfect for night too. I just needed high-quality me time. ❤ Thanks

[@randybailey4349]

Thanks Charlie.. That was exactly what I needed tonight!! Cheers

[@CharlieFollows]

Thank you so much for practicing with me 🙏

[@guesswho3007]

Thank you for all you do! This class was beautiful! Yesterday was leg strength day and am sore today. This class was EXACTLY what was needed! ❤

[@guesswho3007]

@CharlieFollows1 STOP impersonating Charlie! Rude!

[@bamboostalker]

Really fantastic! your manner is so gentle and encouraging. I feel less frustrated about not being able to get into certain poses when i follow you.

[@BilberryCookies]

Thank so much for that routine.As always very gentle and great

[@triciasolito5914]

Beautiful setting. Inspiring, challenging. Loved it. Thank you Charlie (and your little wagon that carried your equipment into the woods!)

[@jvlcixm]

What a wonderful practice!!! Ahhh, I enjoyed it so much. I also love the background! Thank you so much Charlie

[@franarnold2029]

I love your videos in the woods 🥰 it's my favourite place. Will be doing this practice later, thanks charlie x

[@fannybonnefoy6959]

Thank you Charlie! I started yoga with your videos few months ago from France... I feeling the progress..❤

[@tecagalvao7441]

Thank you for the nice stretch and moves

[@DemianGrull]

That was exactly what I needed today! thank you so much, Charlie.

[@Spiritual36]

Thank you so much. A great session. Helped me relax my muscles after a very stressful day.

[@lorrainekelleher6805]

This is my first class with you and I enjoyed it so much 🙏Thank you ❤️ I look forward to many more 🧘‍♀️

[@mehvishbaig380]

Done✅ as part of the weekly calendar day 2 Thank you!

[@FrankieC200]

Pleasant pose play presented in peaceful pine plantation. Grazie!

[@catherinetobin1176]

Lovely evening chill practice, ty.

[@jenslivingbby]

Thank you!! Such a nice routine

[@mariej1906]

Thank you Charlie! Great class after work.

[@CharlieFollows]

Glad you enjoyed it! Thank you for joining me 🙏

[@karziflora]

Those cute doggies 🔆Thanks Charlie for a great practice

[@sarahwarren4421]

Thank you Charlie! I was running yesterday and my hip locked up. This got it back to being mobil. I love your videos!❤

[@independix]

A gorgeous flow Charlie, thank you

[@ianfredericks-nutbushvcity2791]

Awesome session Charlie, thank you. Nameste.

[@annebennett4101]

Anyone know where this is? So pretty- love that people are using it, too. Recovering from my first covid, so I've been thankful for these last three practices and meditations. Crazy synchronicity with this channel again! Yay:)

[@lupechacon-florez7520]

Greetings Charlie. I am enjoying your routines more than you can imagine. I’m wondering if you have anything for the upper back. The muscle that wraps from the shoulder blade all the way to the front is absolutely killing me. I keep all my stress on my shoulders, neck and my upper back 😅 Thank you and greetings from NYC.

[@hannahwhitemusic]

This felt amazing. I feel like I could do this practice every morning before a power flow. My body feels so awake ♥️ thank you 🙏

[@Shortberry523]

I'll be doing this class tomorrow. Thanks Charlie! Loving this location as your backdrop too.

[@ingridamurauskiene5945]

Good morning Charlie ❤Thank you so much 🌸

[@CharlieFollows]

Good morning ☺️ have a great day

[@webs4298]

I loved this, thank you!

[@manjulamishra6484]

Happy teachers day Charlie ❤️❤️ you are the best yoga teacher 😘

[@CharlieFollows]

Thank you so much ☺️

[@ivonnenne]

Preciosa práctica Charlie! Gracias 🙌🏼✨

[@CPhilippot]

Thank you Charlie for this session, this practice feels so good ! 💖

[@lukegreen4070]

Amazing video again thanks so much

[@MsErika1226]

Wonderful! Do you think this would be better done before or after a workout?

[@Teionna-n9n]

Both

[@calamar209]

Thank you for your energy ❤

[@caitlinvosloo9139]

Thank you Charlie! Love the new location. ❤

[@jourisham3128]

❤ Every day I do your exercises, I loved it, 🙏🏻

[@suzanndoherty2438]

It was an amazing practice and loved the deep stretch.

[@TheWozkas]

Exactly what I needed today - thank you!! 💫

[@amandatassillo]

Felt wonderful!

[@BeckyDHolistics]

Hi Charlie, I'm a big fan of your offerings. I was wondering if you make a yoga sequence that relieves the hands. As a bodyworker(reflexology), my hands get tired and sore. I would love a full body sequence that doesn't put much pressure on the hands. I can do most poses, but downward, dog, plank, etc. (the most used transition poses lol) doesn't allow my hands to rest and recover. Thanks for considering.

[@JuJu-pr5gv]

Thank you so much, very beautiful practice. ❤🙏🏼 Namastè

[@CharlieFollows]

Thank you for practicing with me 🙏

[@chezmeista3202]

You always find the most beautiful spots!

[@HeyWarline]

Did this routine while at the park today, so good. I had in real life forest view. Thanks Charlie!

[@Shantilili77]

Love to do this every morning bevor work... Thank u❤

[@Lorrissyoutube]

Lovely practice, thank you!

[@6732Louise]

This is a great one I will do this weekly to help with flexibility ❤

[@MaryKari-qq6jc]

Thank you so much ❤

[@catherinesleep5387]

Thanks so much! This felt wonderful. ❤

[@eve.whitehouse_]

please please please can you post some 15 min practices? love your videos xx

[@ulisesvegas8580]

Thank you Charlie!

[@_sakshamshukla]

This seems helpful. I'll try this tomorrow and update

[@zahrabt3010]

You are so wonderful🎉❤ Thanks for your time and energy 🎉😊