Charlie Follows
45 Min Yoga Routine | Full Body Beginner Friendly Yoga
Welcome to this 45 min full body yoga routine. This class is great for mixed levels and includes a well rounded sequence to build strength, flexibility, and improve balance and coordination.
This beginner friendly sequence includes options to suit different levels and is intended to give you a complete practice that you can come back to whenever you want a full body flow.
The sequence includes a steady vinyasa flow with sun salutations, hip openers, backbends, standing balances and twists. It's designed to help you feel like you've given your body everything it needs to have a great day.
I hope you enjoy this full body yoga flow.
Charlie x
Links:
Online Programs: https://www.charliefollows.com/programs
Newsletter: https://www.charliefollows.com/newsletter
Social Media:
Instagram: https://www.instagram.com/charlieafollows?igsh=MWdxMjE0ZHR1bzlydg%3D%3D&utm_source=qr
Facebook: https://www.facebook.com/charliefollowsyoga
TikTok: https://www.tiktok.com/@charlieefollows?_t=8jbfibQBEiO&_r=1
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: https://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.
hello and welcome to this Daily Yoga routine this is a full body practice to help you cultivate strength and flexibility including beginner friendly modifications and options throughout when you're ready we'll begin in a seated position rest your hands on your knees and close your eyes if it helps you to concentrate we'll start the first few moments here to focus on the breath and tune in with the body and if you've had a hectic day so far maybe just take this time to come back to yourself tilt your head to the right and reach the left arm out to your side to find a stretch along the left side of your neck and down your arm if you'd like a little bit more here take your right hand to the left side of the head and apply a little bit of pressure to bring the right ear closer to the right shoulder and you may feel a little bit more of a pull down the side of your neck hold for a deep breath in and an audible exhale out and then we'll switch Shifting the head so the left ear draws toward the left shoulder reaching the right arm out to your side to find a stretch along the side of the neck and down the arm if you'd like to take this a little further bring the left hand to the right side of your head and apply a little bit of pressure guiding your ear closer to your shoulder keeping the breath steady inhale deeply and audible exhale out then lift the head back up Open the Eyes if they're closed interlace your fingers clasp your hands together start to roll out your wrists you can start this movement isolated to the wrists and then incorporate the arms and the shoulders maybe even swaying the spine side to side shake out your hands all together then Cactus your arms roll your shoulders back and draw your chest open gaze up take a deep breath in as you exhale draw the arms together round your back bring chin to chest inhale as you open the arms draw the chest forward gaze up exhale round the back bring arms together chin to chest keep this going moving in time with your breath one more in inhale and exhale come back into neutral rest the fingertips lightly on your shoulders with your inhale twist to the right as you exhale twist to the left then start to pick up your pace as you twist in time with your breath start to slow it down coming back through Center relaxing The Arms by your side uncross the legs set the feet a little bit wider than hips width and you can place your hands behind you for support then knock your knees to the right and then to the left as you do this you can add in a little twist of the Torso maybe gazing over your shoulder behind you and then going to the other side just to find a little bit of movement through the lower body the next time the knees go over to the right side bring the legs into two 90° angles we want to create three points from the ankles knees and hips then fold over the right leg you can rest your hands in front of you for support no need to force it just be where you are and focus on your breath with your next breath in lift up come back through Center and we'll roll over to the left side so resetting the legs in two 90° angles fold over the left leg without forcing it just find a place that's available to you and focus on your breath with your next inhale come back up through Center if you're facing the side of your mat turn to face the short end of your mat then bringing the legs together hands can start at the backs with the knees sit back until you feel your abdominals engaged to hold you in place then lift the legs so shins are level with the mat and we find boat pose option to keep the hands behind the legs or you can relax The Arms by your side and if you'd like a little bit more of a challenge extend the legs Focus your Gaze on one spot and we'll hold for five breaths keep the shoulders relaxed one more inhale and exhale bend the knees lower the feet down good come and lie down on your back keeping the legs bent Rest Your Arms by your side and you want to just about be able to brush the heels with your fingertips as we set up for bridge so bring the feet a little bit closer to you if you can't quite reach them take a deep breath in as you exhale press through the heels squeeze the glutes and tuck your tailbone under as you lift the hips so the focus here is on strengthening the glutes continue to press through the heels if you like you could roll the shoulders under the back and interlace the hands underneath with you holding for five breaths if you notice that the knees are starting to open up keep them in so they're parallel final inhale with your exhale slowly roll down down the back good bring the knees into the chest and start to rock and roll forward and back building momentum each time to work up into a seated position keep the knees bent place the hands behind you you can either have the fingers facing the side of the mat or turn the fingers to face the feet press through the hands and feet take a deep breath in as you exhale so just like we did in Bridge squeeze the glutes tuck the tailbone lift the hips up trying to bring the hips level with the knees and the shoulders option to gaze down the length of your body or you could tilt the head back gaze up as we pause here in Reverse tabletop if you have a tendency to hyperextend your elbows keep a softness in the elbows here keep pressing through hands and feet holding for two more breaths inhale here exhale slowly lower the hips back down good then you can either swing the legs around or cross your ankles and roll over your knees to come through to tabletop our hands and knees position setting the wrists under the shoulders knees under the hips with an inhale arch your back open your chest look forwards for a cow pose as you exhale round the back push the floor away bring chin to chest inhale arching the back open the front of the body exhale as you round opening the back body keep this going moving in time with your breath one more inhale to cow pose and exhale to Cat come back to tabletop reach the hands forward sink the chest down to come into puppy pose without forcing it just find a place that is available sometimes it can help to bend the elbow elbows a little bit and lower onto the forearms and you can either rest your forehead or your chin on the mat pausing for the next five breaths take a deep breath in as you exhale Ripple forward come and lie down on your belly bringing the forearms to the mat for Sphinx elbows are under the shoulders here as you support yourself and open the chest relax the shoulders away from the ears if the lower back is feeling a little sensitive you can internally rotate the thighs a little bit to help broaden the lower back and for some people this really helps reach the right arm out to the right side and roll onto the right side of your body stacking the legs resting the head on the mat this might be as far as you'd like to go if so stay here if you'd like to go further bend the left leg and place the foot behind you so that you can roll more weight on to the right shoulder and we'll pause here just letting the right side of the chest open roll back through Center Reach the left arm out to your side and roll onto the left side of the body stacking the legs resting the head on the mat option to stay here or you could bend the right leg and place the foot behind you and roll more weight onto the left side pause and steady your breath roll back through Center and press up into tabletop spread your fingers wide grip the mat with your fingertips and tuck your toes hover your knees off the mat keeping this spine neutral gaze down to relax the head and neck and we'll pause here letting the heat in the body build keeping the breath steady as you press through your hands and your feet take a deep breath in with your exhale push back to downward dog option to stay in Stillness or you could pedal out the legs then look forwards take baby steps to the top of the mat bending the knees to make this more accessible as you come forward into forward fold when you're here you can keep a bend in the knees option to hug the backs of the legs and relax your chin to your chest let take the tension out of the back of the neck if you're holding on to the backs of the legs release them round your spine with an inhale slowly roll up to stand taking your time to stack vertebra by vertebra then coming into Tas set the feet hips width relax Your Arms by your side roll the shoulders down the back ground down through your heels and lift up from the crown of your head so it becomes a very active and aware standing position a few rounds of suns salutations now to warm the body inhale lift the arms lift your gaze exhale gentle bending the knees fold forward inhale to lift halfway hands can come to thighs for support exhale step back to plank option to lower your knees here pause and hold for a breath in exhale chataranga moving slowly with control knees could always come down unut the toes keep the hands close to the lower ribs inhale lift the chest for Cobra rolling the shoulders back exhale push back to down dog pause for a breath in exhale you could step or jump to the top of the mat inhale half lift exhale fold forward inhale to Stand Up Lift Your Arms lift your gaze exhale return to tadasana two more rounds a little bit quicker inhale lift the arms exhale to fold forward inhale half lift exhale step to plank modify if you need hold for a breath in exhale chaturanga this time you could take Cobra or roll onto the tops of the feet extending the arms to come into upward dog exhale to down dog pause for a breath in exhale step or hop to the top of the mat inhale half lift exhale to fold forward inhale to stand up lift the arms lift the Gaze exhale tasana final round inhale arms lift exhale to fold inhale to lift halfway exhale step to plank pause for a breath in exhale chataranga inhale to find your back bend of choice exhale to downward facing dog inhale here exhale step or jump to the top of the mat inhale half lift exhale to fold forward inhale to stand up lift the arms lift the Gaze exhale return to tadasana inhale bend the knees sit the hips back for chair posee and reach the arms up if you notice that as the arms lift you start to arch your back close the space between the lower ribs and the hips to bring the spine into more of a neutral position and shift the weight back through the heels a little bit more sit the hips down inhale in position exhale to fold forward inhale to lift halfway exhale to step to plank hold your pose for a breath in exhale chaturanga inhale to find your back bend of choice exhale to down dog inhale right leg lifts keep the hips Square exhale step the foot between the hands spin the back foot open slightly and reach the arms up for a warrior one verraso one squaring the hips to the front of the match if it's quite challenging to have the back heel grounded like this you could always lift the heel and turn the foot to face forward for high lunge five breaths here inhale in position exhale step to plank pause for a breath in exhale chataranga inhale come to your back bend of choice exhale downward dog inhale inale left leg lifts keep the hips Square exhale step through to Warrior 1 or lift the back heel turn the foot to face forward for high lunge squaring the hips to the front of the mat five breaths here inhale in position exhale step to plank pause for a breath in exhale chataranga inhale to find your back bend of choice exhale downward facing dock pause for a breath in exhale step or jump to the top of the mat inhale lift halfway exhale to fold forward bend the knees sit the hips back inhale reach the arms up for utkatasana chair pose making any adjustments you need to find a neutral spine and exhale relax Your Arms by your Sid straighten your legs return to taser inhale and lift your arms bring the Palms to touch exhale Bend to the right sway the hips to the left to counterbalance inhale and reach your arms up exhale and bend to the left swaying the hips to the right to counterbalance inhale to lift back up exhale bring hands to hips step the left foot back and ground the heel keeping the legs straight roll the shoulders back puff up the chest as you exhale fold forward hinging from the hips to come into pyramid pose there's always the option to keep a slight Bend in the front knee option to keep hands on hips or bring hands down to a set of blocks or the mat as you fold and pause here lift the chest halfway turn out the back foot so the heel is in line with the middle of the back foot right hand can rest on your leg left arm reaches up as you turn the chest open for trionas option to gaze up to the left fingertips as you pause here if the hips are starting to stick out tuck the tailbone draw them in so as if you could imagine that your right foot head and hips are all in one line press between two panes of glass pause for a breath in exhale out look down to the right foot for balance lower the left hand to the inside of the foot or a block turn the back foot to face forward and ground the heel inhale reach the right arm up turn the chest open for parita triona our revolve triangle this can be quite challenging so it's helpful to squeeze inner thighs together and focus on pressing through the feet to engage the legs inhale in position exhale right hand comes down to the mat step the back foot further back and bend the front knee lower down into low lunge with an inhale reach the arms up bring Palms to touch and sink the hips down and forwards you're looking to feel an opening through the front of the left thigh and the left side of the hip inhale here exhale bring hands to the inside of the right foot tuck the back toes to lift the knee open out the back foot and sink your hips toward the right heel option to stay as you are with the left foot flat to the mat or you could spin the foot open so toes point up and you press the heel into the mat for a scand if the balance is there bring hands to pray and we'll pause for five breaths inhale in position exhale turn to face forward and step to plank pausing for a breath in exhale lower through chaturanga slowly with control inhale coming through to your back bend it could be Sphinx Cobra or upward dog exhale push back to down dog pause for a breath in exhale step or jump to the top of the mat then slowly with your inhale round your spine roll up to stand f Bing toas bring hands to hips step the right foot back keeping the legs straight the heels are grounded so it's a slightly shorter stance inhale roll the shoulders back open the chest as you exhale hinge from the hips to fold forward coming into pyramid option to keep a slight Bend in the front knee hands could stay on hips or come down to a set of blocks or the mat pause here lift the chest halfway turn out the back foot line the front heel with the middle of the back foot left hand can rest on the leg or a block just in front of the foot right arm reaches up as you turn the chest open for Trion Asana keeping the body pressed in between those two panes of glass option to turn the Gaze and look up to the right fingertips gaze down for a balance lower the right hand down to the mat or a block turn the back foot to Face Forward with an inhale left arm reaches up turn open to the left side for parita trasa squeeze inner thighs together press through the heels for stability Focus The Gaze on one spot inhale in position exhale left hand comes down step the back foot further back lower down for low lunge arms up as you inhale allow the hips to sink down as you open the front of the body and we pause for five breaths here inhale in position exhale hands come down to the inside of the front leg tuck the back toes lift the knee and open out your foot sink the hips toward the left heel and you can either stay here keeping the right foot flat in the mat or you could spin the foot open so you press the heel into the ground and the toes come up option to bring hands to prath you're feeling well balanced and we pause in skandasana for the next five breaths inhale in position exhale turn to Face Forward step to plank pause for a breath in exhale chaturanga with control keeping the elbows close to the side of the body as you lower down inhale come through to your back bend of choice draw the chest forward exhale come back to downward dog pause for a breath in exhale step or jump to the top of the mat find forward fold and we'll pause here perhaps this time if you're feeling a little warmer you could hold on to the backs of the ankles and draw yourself in deeper relax the chin to the chest lengthen the back of the neck inhale round the spine roll up to stand and turn to face the side of the mat step the feet wide turning the toes out bending the knees to sink the hips down for goddess pose hands could rest on thighs or you could Cactus the arm arms and open the chest if you notice that the knees are starting to roll in keep them out so they point in the same direction as the feet and we'll let the heat build as we pause here for five breaths inhaling f position exhale extend the legs Relax The Arms by your side turn the feet in parallel hands can come to hips inhale roll the shoulders back exhale as you fold forward hinging from your hips then bring the hands down to a set of blocks or the floor and walk your hands over to the right leg folding over the right side just finding a little bit of a side stretch down the left side of the Torso pause and hold then walking hands over to the left side folding over the left leg finding a little bit of a side stretch for the right side of the Torso walk the hands back through Center and lift your chest halfway turn the feet out and bend the knees sink the hips down into molasa you may find that you need to shorten the distance between your feet but everyone is different so you can experiment as the hips come down the heels may start to lift this is absolutely fine you could place blocks underneath or maybe a rolled up blanket then option to keep the hands on the mat for support you could bring hands to pray Heart Center roll your shoulders back open your chest pausing for five breaths inhale here exhale we'll slowly stand up and step to the top of the mat separate your feet a little bit wider than hips width to have a bigger Foundation then shift the weight into the left foot hug the right knee into your chest if you struggle with balance you may want to go over to a wall now so that you have some support bring the left hand to the outside of the right knee reach the right arm back to twist and when you feel steady slowly shift your gaze to look to the right maybe even turning the head all the way around to look to the right fingers press through the left foot lift up with from the crown of the head stand tall hold for one more breath in exhale slowly release Turn To Face Forward lower the right foot down pedal out the legs if you need to reset and then shift the weight into the right foot hug the left knee into your chest ground down through the grounded foot stand up tall you can always hold onto the wall if you need right hand comes to the outside of the knee left arm reaches back to twist then when you feel balanced shift your gaze to look to the left going slowly as you shift your gazes this is normally why we lose balance continue to stand up to a lift from the crown of your head keeping the the spine long as you twist hold for one more breath in exhale out and release lower the Left Foot Down good bringing hands to hip creases gentle bending the knees as you fold forward and step back to plank from your plank lower the knees down to find tabletop extend the left leg keep the toes on the mat then stack the left hip over the top of the right and reach the left arm up to find a modified side plank for some people they will feel more balance creating a kick stand with the right leg so you open the leg out slightly and you may find that that gives you a better support focus on pressing through the heel of the right hand lifting up through the right side of the waist as you reach the left arm up take a deep breath in press the left foot into the mat as you exhale lift up and away from the mat rest the left hand on the leg reach the right arm overhead coming into gate pose finding a stretch down the right side of the body pause for a breath in exhale return to our modified side plank then lower the Gaze lower the left hand down return to tabletop second side extend the right leg keep the toes on the mat then stack the right hip over the left turning the body open reaching the right arm up if you'd like a little more support here create a kickstand with the left leg then focus on lifting the side of the waist up as you press through the left hand pause here take a deep breath in press the right foot into the mat as you exhale push the floor away lift up rest the right hand on the leg reach the left arm overhead finding gate pose lengthening the left side of the body pause for a breath in exhale out come back to our modified side plank and return to tabletop slowly lower down to your belly and relax The Arms by your side you could start by resting the forehead on the mat when you're breath is steady Begin by lifting the legs if this is already challenging ing enough option to stay here if you'd like to take it further lift the arms head and chest off the mat to come to shabas in a Locus pose strengthening the back of the body as we lift and hold take a deep breath in exhale out slowly lower down good push back to tabletop bring the big toes to touch open the knees wide and sit the hips back on the heels to come back to child's pose just reaching the arms forward lowering yourself down resting the head on the mat and for the next few moments focus on slowing down the breath signaling to the body that now is the time to rest lift yourself up into a kneeling position and come and lie down on your back as you lie down bend the knees bring the feet together and open the knees wide to find suasana resting the hands either on the belly or the Arms by your side continue slowing down the breath bring the knees together set the feet on the mat and gently knock your knees from side to side coming into a gentle twist bring the knees back through Center then straighten your legs and relax Your Arms by your side to settle in for shavasana our final posture of this practice take any little adjustments you need so that you can be comfortable and be still deepen your breath bringing awareness back to your body start to move your fingers and toes slowly waking the body back up inhale and reach the arms overhead find a full body stretch exhale and hug the knees into your chest just pausing here giving yourself a hug perhaps thanking yourself for showing up for this practice and roll onto your side and join me back in a seated position just keeping the eyes closed for now rest the hands on the knees and sit up tall and for these final few moments take this time to savor how you're feeling to enjoy the sense of peace that you've cultivated and let it fuel you for the rest of your day we'll finish by taking a deep breath in and an audible breath out inhale [Applause] deeply exhale to let it go and open your eyes when you're ready thank you so much for your time and energy it's been a pleasure to guide you through this practice and I hope that you enjoyed it take care and I'll see you next time
#Min #Yoga #Routine #Full #Body #Beginner #Friendly #Yoga
source
Hello friends I hope you enjoy the practice, for those that would like to know this was filmed in Alicante and the mountain in the background is called Aitana and it’s the highest in Alicante.
This is one of my favourites. It has set me up to enjoy a beautiful day in Devon.
This was such a great flow! I'm a beginner yogi and found this routine to be the perfect sequence for me. Thanks and looking forward to checking out your other flows!
Really loved this. I’m ashtanga based so when we came to the sun salutations and some of the initial asanas I felt at home. The initial and ending floor movements were great. Feeling spacious and ready for the rest of my day. 🙏🏻 thank you
This one is such a nice way to start your day❤
Another practice I loved. Aa always!
Still struggling with the twist and balance but wonderful workout 🙏🙏🙏
Let sow her love ❤❤I really enjoy it thanks you so much my dear
❤❤❤
Perfect class to get me back into my yoga routine after a 2 week break while on vacation.
this is not beginner friendly
Great pratice! I love it when you say where we should be feeling the stretches.
I mostly made it through this but that was not beginner. That was fu*kin hard. Either that or I'm a couple levels below beginner.
Thank you so much 🎉🎉🎉🎉
Namaste 🥰🤲!
Bravo!
Rather challenging for a 'Beginner Friendly' practice!
I love this routine. ❤
Namaste 🙏
Thank you 🙏
Love you keep the classes coming
not all heroes wear capes
I’ve been doing some of your yoga routines most days for about 4 weeks now and it makes me feel so good,my arthritis has never been better ,I’m not very good at it but I do notice some improvement at times,I will keep at it
Thank you so much for what you do I’m so grateful and glad I found you 🙏❤️
First time on your channel. I didn’t feel like doing anything today, but after some soreness I knew I needed some movement. This was just what the doctor ordered. I will be back! 😊