20 Min Full Body Yoga Flow | Day 11 - 30 Day Improvers Yoga Challenge

Welcome to day 11 of the 30 Day Improvers Yoga Challenge. Today we have a 20 min full body yoga flow with a traditional sequence of poses.
Every other day in the challenge we will reset with a full body flow to give your body a break. There will still be the option to revisit some of the poses from previous days to keep your practice consistent.
I hope you enjoy day 11 of the challenge.
Charlie x
Links:
Online Programs: www.charliefollows.com/programs
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Social Media:
Instagram: / ch3rlieflow
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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.charliefollows.com
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.

[@minweilee3446]

Half moon, standing splits, dancer’s pose and floor bow feature in this lovely class. It’s a joy to be a part of this challenge

[@butterflylake11788]

Charlie, that was excellent. It felt faster than 20 minutes, yet more comprehensive that I would imagine fitting in for 20 minutes, if that makes sense!

[@katherinelee8209]

Relaxing AND energising. How is that possible :) thanks so much. My plank is so strong and I can slowly lower to the mat… it’s a really powerful feeling x

[@tania8904]

Yes exactly....although going to updog is still tough for me but yes the strength you feel when you can slowly lower down to mat is an evident progress....especially if i look back the days I would just collapse while lowering down

[@CharlieFollows]

Thank you so much for sharing! I am so happy these classes are making a difference ☺️

[@user-zu7xj2lq7t]

Thank you so much, Charlie, for this wonderful Day 11 🩵

[@sarafl8633]

@@tania8904ahhhh yes I thought I was the only one who splashed to the mat like a pancake in first two months 😅now is so good it’s not a struggle and really powerful

[@sarafl8633]

@@tania8904ahhhh yes I thought I was the only one who splashed to the mat like a pancake in first two months 😅now is so good it’s not a struggle and really powerful

[@MomTheEbayer101]

It's day 11 and I'm already looking forward to the next challenge!!! ⭐⭐⭐⭐⭐

[@user-pb5hc6rp1h]

I've had such a rough couple of days but when Charlie said to set an intention for the week I just felt how this practice had made something shift within me. I feel so much more compassion for myself and my worries don't seem as big as they did before I stepped onto the mat. This was my absolute first practice with her and there's no doubt that it was the first of many

[@marialozano6099]

I'm two days behind and I just this did this one. Really, it felt quite strong for a twenty minute practice but I loved it. Thank you.

[@MomTheEbayer101]

Yeah… I’m two days behind as well, but I’m going to continue as if I’m on schedule. 🤷🏾‍♀️😂😂

[@zebestekiki]

I'm like two weeks behind but I won't stop

[@anna-sophija]

Thank you, Charlie, for wonderful challenge! I feel stronger and more confident every next day!

[@SLocky82]

Well that was short but intense 😊 loved the more traditional flow today. Felt better in dancer's pose today 🙏🧘‍♀️🌸

[@user-vw5uu3qo1t]

Yeah just completed the session ❤ it is evening in india but i can felt the warmth and the wind blowing during the shavasana 😂❤

[@itsptrxa]

I will keep coming back to this one every week, even after the challenge - that's how much I loved this flow. ❤

[@jamesheath8594]

I'm loving the 30 day yoga challenge thank you so much for creating another you rock miss Charlie ✌️

[@sjdelacy7712]

I have loved every day of this so far but this might be my favourite- so many beautiful classic poses. Thanks for your calm and positive energy.

[@jaybartlett2561]

Prob not the suggested way to do this practice but today I did this while online chatting with my internet providers customer service. Thank you for helping me survive that experience with ease. :) Trust me they did everything they could to mess with my peace. But yoga persevered!

[@amandaclark2419]

Yeah, a lot packed into 20 mins Charlie. Thanks for that invigorating class.

[@dpvikas]

Thanks Charlie, It was so well designed and never felt tired and totally and thoroughly enjoyed..

[@CharlieFollows]

Thank you for such amazing feedback I’m glad you enjoyed it 🙏

[@FrankieC200]

Bread and butter, no pretzels, a bit of mustard. Very nice, thanks!

[@antoinettestrauja3176]

Perfect pace and poses. Thank you!

[@CharlieFollows]

Thank you so much ☺️

[@shannonnolan7002]

This flow was really beautiful. Thank you, Charlie!!

[@helenhilderbrandt6508]

I am loving each day of this challenge more each day. Today was tough but I could do it all!

[@FlossontheMill]

Lovely full body flow Charlie thank you. I especially liked the flow of poses at the beginning of the class. And the deep quad stretches. 😊 🙏 ✔️

[@melodiehavens8739]

This smooth flow was just what I needed! Loving Day 11, thank you Charlie!

[@fousdevelos4937]

Merci et Thank You Charlie! Seance simple, court, belle et trés bénéfique! 🙏🧡💛

[@djpsychosix8235]

Awesome workout today. Thank you, Charlie! ❤🙏🏼

[@krisztinanagy1626]

Thank you Charlie,it’s so awesome practicing with you 🙏🤩🌻

[@GingerPieAJellybean]

I didn’t manage to fit a morning practice in today and my evening practice space was quite confined, but it honestly made it even more fun. I can’t wait to try this one again in a normal space!

[@kennethmontoya6731]

Thanks for a wonderful practice really energizing I really enjoyed this challenge ready for day 12 appreciate your hard work and time I will see you tomorrow have a wonderful evening Charlie awesome job

[@martinedekerpel3523]

This was a loveable and accesible class for me. I could do everything at age 63 nearly 64. Thx ❤😊❤.

[@MomTheEbayer101]

How inspiring!! Great Job!!! 👏🏾

[@Lyubasoft]

Обожаю ваши тренировки❤❤❤

[@Malsbury1213]

I’m 73 and fairly fit and lean. I’ve practiced yoga but not consistently. I love your style of teaching and although I can’t do all the full poses I want to kept going. I’m now on day 9. Do older adults still progress and will the 30 days get a lot harder? Thanks

[@mastercrazycloud4951]

Hello there, maybe simply try to continue and see for yourself! :) every pose is different for everybody, so its hard to tell. You’ll progress with time. From Charlie I learned to be kind to your body and not push too much. It’s not important if we get to do the pose this or next time, but it’s important that we don’t overstrain ourselves so that we can go on the next day. Hope this helps :)

[@djVania08]

How have you been staying fit and lean into this ripe age? I would like to give my mom tips and tricks, if that makes sense!
I Admire you that you're doing the challenge 😊

[@cciliebh1524]

Thanks for making my Mornings better and better ❤

[@seralkimista]

THANKS a Lot! It brings me energy and peace ! Feelling great after the practice! Day 11 ✅✨🧘💜

[@LucyNgina]

So flowy & relaxing,enjoyed it. Day 11✅💜🧘🏾‍♀️🇰🇪

[@FernandaGutz22]

Dia-Day 11 present! ✨️💪🤍🇲🇽🥰🙏great to start my morning! Thank you lovely Charlie!! God bless!!

[@MernaAlshap-gw6dl]

Thank you so much for those incredible classes❤❤

[@CaDiGregorio]

This is my absolute favorite class so far! I loved the pace, the asanas, the sequences... felt energized yet relaxed. Will definitely revisit this one many times

[@CharlieFollows]

I’m so glad you enjoyed it, it was one of my favourite sequences to teach 🙏 thank you for joining me for day 11

[@jeffreybishop8227]

Thank you Charlie ! Another great yoga class !!

[@1978MKING]

Today's yoga flow really loosen me up, thank you

[@tanguy973]

Refreshing session thank you Charlie 🎉

[@CharlieFollows]

Thank you for joining me for day 11 🙏

[@tannaz56]

Finally i do all of the poses😍 thank you dear Charlie🙏🏽💖

[@phhp132]

One of the best yoga combos this challenge has given ❤

[@claudiastellagomezchauta5785]

Gracias maestra excelente clase en 22 minutos y sude muchísimo efectivas clases para tonificar y reajustar nuestro cuerpo namaste 🙏🏻

[@CharlieFollows]

Gracias por practicando conmigo 🙏

[@DemianGrull]

thank you, Charlie!

[@joicelima1622]

Thank you so much! Great class!

[@TheGordfogel]

Thanks so much Charlie!

[@pandyj8]

Hiya Charlie, started the challenge late but enjoying it a lot so far! It was a bit of a shock to the system when I first started your videos earlier this year as I am used to much slower and more meditative yoga styles, but I am starting to really relish the challenge of your style of yoga and enjoy the way my upper body feels properly worked afterwards. I am still finding chaturanga quite a tough pose and getting a bit frustrated - I can never quite seem to get it but hopefully I am making progress. Managed to get into wheel and mermaid so far in the challenge and am now motivated to build more strength and flexibility in my back to really open up those poses. Thanks for all you do, love from London, UK xxxxx

[@ingridamurauskiene5945]

Thank you so much Charlie ❤

[@CharlieFollows]

Thank you for joining me for day 11

[@Shantilili77]

Thank you so much 😘 😘 😘
Love it... U know i am always confused about right and left in my life 😮😮😮but now with ur classes my brain 🧠 is getting better for right and left 😂 😂 😂 😂 😂 thank you 💖

[@roshanmotah9029]

Good morning. Lovely class and nice asanas to start the day. Winter here from Mauritius Island, Indian Ocean

[@Marcelo4Lcx]

Thank you so much for this amazing session! ❤

[@GirlyHours_567]

Day 11 done 😮‍💨
Previous i found it difficult to balance my postures but surprisingly today i did all the position without advancing...day by I'm feeling like becoming more stronger and feeling more confident...

[@annadolha]

Thank you so much for this practice 🙏

[@zebestekiki]

This part was fun ! Felt I could do it and put in a bit of a challenge

[@geniagoncharova5169]

Thank you, Charlie ❤

[@luciejohnova3314]

Thank you, Charlie!❤❤❤
My splits, standing or not, are... well, they are,what they are.😅 But also, they are slowly improving, perhaps by milimetres, but still improving.🎉
And my dancer was almost graceful today, definitely much less wobbly then yesterday.👍🏻😊

[@milmicat3816]

Great as always!💙Thank you

[@monicasharp3572]

Just what I needed

[@laurahanson1735]

This has it all 💚🙏. Great cues. Simply lovely. Thank you!

[@cherylt7939]

Thank you

[@judithmartinez-cx4by]

🪷🧘🏻‍♀️Namaste🪷🧘🏻‍♀️Gracias a ti Charlie❤

[@sebouhakharjalian6707]

Happy New Week Charlie. The 11th day practice session was a kind of recap to previous postures except this time we did an extra standing split. To be honest I managed to do this pose, but my leg is not going up straight at the moment 😊. This was a great challenge class ❤🙏🧘‍♂️

[@RaghdaFalaheye]

Thank you, I enjoyed it❤🙏🏻

[@catherinesleep5387]

❤ thank you for the lovely class

[@gabrielaf]

Amazing class! It felt like 5 min! I'm loving it so far, I already feel more strength and flexibility in my body. Thanks for everything Charlie. See you all tomorrow for Day 12!

[@zainabbahman9997]

Thank you Charlie ❤

[@famandersen5328]

Thanks a lot Charlie❤. I really enjoyed this practice🫶

[@being_pb]

Another great workout 🙏

[@passangsherpa2818]

Day :11✅ Thank you Charlie

[@liezlgomez5112]

Done❤ another great day . Thanks Charlie 💕💕

[@aydahamann6018]

The best way to start my Monday, TY

[@CoreFlo]

It's so relaxing today. Thank you

[@kathrincorda6162]

Danke!

[@celestialfox9282]

Oh..I haven’t done a flow like that in ages. Thank you❤

[@happinessinharmony]

Lovely thank you ❤

[@judigagnon7537]

thank you, perfect one♥

[@vickiquinn1196]

Great flow❤

[@ishumawji3438]

I loved today's and yesterday's class, loved the way u posed n say ujjay breathing, it brought back the energy 😀 though couldn't do full marmaid
I also luv the back bends, which I always do after your class ❤❤

[@ianfredericks-nutbushvcity2791]

Loved this flow sequence Charlie 👍 Thank you 🙏🙏🫶

[@tejaswininellikanti2905]

Day 11✅, thank you charlie 🙏

[@Story-Radio3]

ok!

[@catherineanderson4585]

Amazing❤

[@monicasharp3572]

Thanks

[@ji-yeonlee4789]

Namaste!!!!!

[@Flower_Power888]

Day 11 done ❤ Namaste

[@thecauseofureuphoria35]

Day 11 - done

[@yashanneshavlogs2648]

Day :11 is completed... Thank you Charlie for this amazing yoga session❤

[@brucebedrock4274]

Good morning Charlie 🌞

[@rabinakashyap4069]

Day 11 - Done ✅

[@YogaLifePk]

Very interesting video

[@anunnaki7820]

excellent

[@Balthasarde]

Day 11 : ✅

[@VanessaGiannocaro-rb3in]

❤❤❤

[@aktarbee9766]

Sweet and short very nice i really enjoyed it little bet they is shivering in the legs but ok thanks Charlie ❤❤❤❤😮

[@Entrepreneur4Class]

I think we can figure out together amazing splits enjoy the class

[@valerys7825]

Quick q: in a bow pose, the knees are supposed to be open or keep them together? And how do people breathe in bow pose?! Once I do, I start tilting like a boat in a storm 😂

[@Jane-cq9ku]

Try to keep knees together and push harder with your legs. This will increase your back bend and your weight will be transported more to the legs, raising your belly from the mat (the reason of the tilting). Hope it helps ))

[@stefanhoffmann2353]

Where and how do you find aall these beautiful locations? 😮

[@anechkaYouTube]

❤🙏

[@mohy47]

🙏🙏🙏🙏🙏🙏🙏❤🙏🙏🙏🙏🙏🙏

[@bakaitipur]

✔

[@shvetaa]

Hello thank you so much for these beautiful sessions , I just love it . Can you please make the videos a bit longer coz 20 mins seems to short

[@valerys7825]

Reading the caption “30 min flow” and then finding out that it’s 20 min, made me feel… disappointed… no… angry… no but… as if I was robbed 😂😂😂😂.. thank u for a nice kick-start of the day.. btw my standing splits looked like… half moon 😅😅😅