If you’re searching for the perfect balance of strength, flexibility, and calmness, then this full-body yoga flow featuring headstands and elbow stands with Charlie Flexi is exactly what you need. Known for her graceful movements and powerful core control, Charlie guides us through a transformative session that stretches the body, strengthens the mind, and uplifts the spirit.
Warming Up the Body: Gentle Movements to Start
The practice begins with deep breaths in a seated position, grounding the mind and connecting with the breath. Charlie reminds us that yoga is not just about poses, but about being present. As she gently rolls her shoulders, tilts her head side to side, and reaches up with a deep inhale, we begin to awaken every muscle.
The warm-up sequence includes slow cat-cow stretches to loosen the spine, followed by child’s pose and downward dog to gently stretch the hamstrings, shoulders, and back. Charlie flows into three gentle sun salutations, linking breath with movement, setting the rhythm for what’s to come.
Engaging the Core and Building Heat
To prepare for inversions later in the session, Charlie emphasizes building core strength. She moves into a dynamic plank series — transitioning from forearm plank to side plank and back again — engaging the abdominal muscles deeply.
“We need to find control in our center before lifting off the ground,” Charlie says, as she shifts into boat pose (Navasana), holding the position with a steady breath. Her calm demeanor makes even the toughest moves seem accessible.
From there, the flow intensifies with a sequence of high lunges, warrior poses, and balancing transitions like warrior III and standing splits. Each movement is intentional, each posture aligned. Charlie’s tips for micro-adjustments help viewers fine-tune their own practice, whether they’re beginners or advanced yogis.
Arm Strength and Shoulder Activation
In preparation for the headstand and elbow stand, Charlie turns the focus to upper body strength. She demonstrates dolphin pose — a great posture to activate the shoulders and triceps — and offers modifications for those still building strength.
Next comes a series of chaturanga pushups and dolphin to plank transitions. “It’s not about how fast you go, it’s about how much control you maintain,” she says while gracefully demonstrating the moves.
Charlie also introduces crow pose (Bakasana), encouraging students to shift their weight forward and feel the balance on their arms. This prepares the body mentally and physically for lifting into inversions with confidence.
Headstand (Sirsasana) – The Power of Inversion
Now comes one of the highlights of the class — the headstand. Charlie demonstrates how to safely enter the posture from a kneeling position. She walks her feet in close, keeps her core engaged, and slowly lifts into a supported headstand with perfect form.
For those new to the pose, she offers a wall-supported version and gives clear alignment cues: elbows shoulder-width apart, forearms firm, and neck relaxed. Charlie emphasizes that it’s not a “trick” but a skill developed through consistency and awareness.
Once in the headstand, she holds the posture with ease, breathing steadily. “It’s about finding stillness upside down,” she smiles. “Once you trust yourself, the fear disappears.”
She encourages viewers to stay in the pose for five to ten breaths, or come down sooner if needed. Afterward, she guides everyone into child’s pose to counterbalance the inversion.
Elbow Stand (Pincha Mayurasana) – Strength Meets Grace
With the body warmed up and the shoulders activated, Charlie transitions into the elegant yet challenging elbow stand. She explains the key difference from headstand: there’s no pressure on the head, making it more about arm balance and core engagement.
She starts in dolphin pose, kicks up slowly into Pincha Mayurasana, and demonstrates how to use the wall as a safety tool. Her body stays straight and strong, legs extended gracefully toward the ceiling.
“This is a posture where strength and surrender meet,” Charlie says, “You need to be strong enough to lift, and calm enough to stay.”
As she holds the pose, she offers breath cues and mental tips to overcome fear. “If you fall, you learn. If you float, you grow.”
After releasing from the elbow stand, she returns to child’s pose once more, reminding everyone to be gentle with themselves.
Full-Body Stretch and Cooldown
After the energetic peaks of inversion, Charlie moves into the cooling segment. She leads deep hip stretches like pigeon pose and lizard pose, allowing the body to open fully. A long seated forward fold melts away any remaining tension in the hamstrings and spine.
Twisting postures like seated spinal twist help to rinse out the spine and improve digestion, while butterfly pose soothes the hips and inner thighs.
To finish the practice, Charlie invites everyone to lie down in Savasana, allowing the body to rest and absorb the benefits of the practice. Her voice softens as she guides a short body scan meditation.
“Feel the energy circulating through your body. You’ve turned yourself upside down, challenged your limits, and now it’s time to rest.”
Final Thoughts from Charlie Flexi
As the session ends, Charlie sits cross-legged, hands at heart center, and smiles warmly into the camera.
“Every time you step on the mat, you get a little stronger. Not just in your muscles, but in your focus, your discipline, and your courage.”
She encourages her viewers to come back to the practice often, especially if they’re working on headstands or elbow stands. “These poses are not about showing off. They’re about discovering what you’re capable of.”
With a final bow, Charlie ends the session the same way it began — with gratitude, breath, and stillness.
Whether you’re a beginner dreaming of your first inversion or an experienced yogi refining your technique, Charlie Flexi’s Full Body Yoga Flow with Headstand and Elbow Stand offers something for everyone. It’s a perfect mix of strength, grace, and inspiration.
If you’re ready to stretch your body and challenge your mind — this flow will leave you grounded, uplifted, and smiling.
