30 Min Hip Opening Yoga Flow | Day 29 - 30 Day Yoga Challenge

Welcome to day 29 of the 30 day yoga challenge. Today we finish the final peak pose flow with a hip opening yoga practice to work towards Compass pose, also known as Surya Yantrasana.
In this class we are focusing on the hips, hamstrings and deep twists to prepare you for Surya Yantrasana. This class includes postures that target the lower body, spine and shoulders as we gradually break down Compass pose so that your body can understand the different components that make up this posture.
I hope you enjoy this 30 min hip opening yoga 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...
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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]

Welcome to the final peak pose flow of the challenge. I hope you enjoy working towards compass pose with me 🙏

[@tszchingauyeung8522]

I'm Indonesian mis Charlie

[@chrisgerard9255]

Hello, thank you for this vidéo. I have a question about compass. If i can't do thé pose correctly yet. Is it better to work toward à straight back or straightening the leg. For the moment, i can't do both at once. It'd be Nice if you have the time to answer. Have à good day

[@elbandito14]

Thanks!

[@gabrielaf]

Oh Charlie, you made me chuckle with that first "now extend your leg". My answer: not today. I can't believe there's just one day left. Congratulations to all that got this far! See you tomorrow for Day 30! Yay!

[@surindabassan]

Remember everyone just what a privilege it is that “Yoga Found YOU”…. Yoga comes to those who are aligning with their higher self. As yoga is all about becoming higher in our consciousness and elevating higher with our true purpose 👏🏼👏🏼👏🏼👏🏼👏🏼👏🏼Yoga is so much more than just asanas or poses. “Yoga is your true identity as a soul” … everyone here who have come together were chosen to connect with others to serve higher purpose…. Sending everyone love and light

[@sandyendicott1178]

What a brilliant practice. This has been the best 30 day challenge ever. I am 66 yo & was able to do compass pose, what a wonderful surprise. The ONLY way this pose was available to me was due to the patient step-by-step instructions by the best online yoga instructor, dear Charlie. I did have a moment of panic & sadness at the end when Charlie said tomorrow was the last day of the challenge 😢. Thank goodness for the ability to go back online & do it all over again! I know this is a long read, I think a could fill a book of accolades for Charlie. This is my new yoga home. Thank you Charlie 🙏 ❤😊

[@margaretwhitmer2715]

I could do it too, and I'm 70!

[@shimayoga8928]

Muchas gracias for so beautiful class. Love. Shima

[@colleenlapinski3165]

New pose for me! Actually did better than I expected! Although if you were to follow me compass, you might get lost😜. Wonderful practice!

[@MomTheEbayer101]

As strange as it may sound, compass pose felt so good! I needed that good'ole stretch in my legs and back. Thank you Charlie for another great class!v⭐⭐⭐⭐⭐

[@retrob5340]

Absolutely fantastic flow, my body is super happy that it did this challenge

[@jaymielee6160]

I always have the most incredible savasana after your classes. Namaste.

[@KayKayBayForever]

Yes, I’m so grateful for that! Some online yoga instructors like to say you can do the savassna on your own if you want, but I never end up doing it unless they include it in the video. I’m so glad Charlie does, plus the bird song in the background!!

[@lauraaragnetti6300]

Hi Charlie, having reached the end of these 30 days of challenge (even if the final lesson will be "self care") has really given me a lot. it was a journey which, on the one hand, was tiring due to the daily commitment, on the other hand there was the awareness of having improved the practice. I am convinced that this was the real challenge. commit to carrying out the lessons without stopping. congratulations, I'm waiting for you for your new program on the web. see you soon, a big hug da Laura🤸🥰

[@nilguntosun1144]

i love you so so so much! today for the first time in my life i could put my elbows on the floor for the lizard pose. i was feeling horrible before starting and now i feel completely relieved and peaceful. i love you

[@Elev8.5280]

Compass pose is new to me and lengthened the spine as well as rib cage quite well, thank you Charlie 🤙 lots of Love and Gratitude to you all, thanks for being here and offering opportunities for exploration and growth. 🙏❤️‍🔥🕊

[@yesworks6993]

Gm. I find whether a participant is a beginner, intermediate or advance we all am benefit from your classes. Such patience and clarity in explaining and doing the poses step by step, this it what enables me to complete the most difficult pose. Today for the first time I was able to complete the compass pose. Thank you Charlie. Have a great day 🎉 Jamaica 67 yrs ❤😊

[@CharlieFollows]

Thank you for such kind feedback! I really appreciate that you find my guidance helpful and that it gives you the clarity to be able to understand the postures. Thank you for being here 🙏

[@sandyendicott1178]

Hey Jamaica, I am 66! Isn't Charlie just the absolute best, even for us "old folks?" My balance, strength, & flexibility have improved so very much, all due to this amazing lady.

[@obaidnajm]

Love to Charlie and all. 29 days of Fun🌺❤🌈🌹🌻💕🙏

[@FrankieC200]

Compass was new to my 25 year practice. Lead-in sequence was enjoyable and effective. Thanks!

[@Annie-zs2bt]

Thank you Charlie for the amazing class , I can’t believe that I can manage this new poses, you changed the way I practice yoga . Lot of love for you sweet Charlie ❤❤❤

[@VioletZhang-m3y]

This is exactly what I need today (also super helpful given I’m learning ballet as well). Thank you Charlie!!! 💜

[@kennethmontoya6731]

Fantastic practice I love poses and strong this was a wonderful flow enjoyed all these practices really challenging and satisfying Charlie your technique and style is unique and u are on a level of your own really have gotten me in a higher level in fitness and mental level thanks for everything you do and take time to teach keep up the great work I really appreciate you see you tomorrow have a wonderful day 😊

[@CesarAlfonsoCoaching]

Gracias Charlie...

[@mayakrimotat2705]

Thank you dear Charlie for all your efforts during this challenge and today’s great practice, love compass pose never thought I’ll be able to do it! Have a blessed day ❤❤❤

[@conanblue32]

Making us feel like a human pretzel today, challenging but very interesting! So excited I finished this penultimate class, can't wait to do the final class after this. Thank you Charlie!

[@happinessinharmony]

First time I've attempted compass. Can't believe we've only got one day of the challenge left! Loving it. Thank you Charlie 😊❤🙏

[@CharlieFollows]

Me neither, it's going to be very strange not to share another class when it's done 😅 thank you for joining me I hope you enjoyed working towards compass pose.

[@karinekmk9293]

Dear Charlie, I'm not supposed to do yoga those days (recovering from massive MASSIVE overtraining, my body just crashed at the end of 2023). But I had a car crash this morning on my way to high school. Fortunately, I am not injured (the car is, but it's just material stuff). I was upside down with my students in class, waiting for the convenience guy to arrive. He drove me home and took my car. I needed to move. Had saved this class for later and remembered it. Some of my fav poses are hip openings, so I gave it a go. Surya yantrasana made me feel soooo good, and I took EPK2 instead of bind lizard. Charlie, your class and your apeasing voice took me out of my worries (sorry if this is not proper english, I'm french). Thank you so much for this❤

[@stephaniehamilton1037]

Much love to you and a speedy graceful recovery love!❤️🙏 I feel your pain, and send you my love

[@karinekmk9293]

@@stephaniehamilton1037 thank you 🙏

[@sebouhakharjalian6707]

Another new posture that I managed to do it, but still need lot of practice with it. All in all this was a great class 29. Thank you Charlie🙏❤️. I have loved all your challenge classes even the challenging ones.

[@alinatatzer455]

Thank you Charlie!🌞 Really needed this flow today, it supported me in a perfekt way🪷

[@AmardeepMDugar]

Thank you Charlie! Can’t believe this actually the penultimate day of this yoga challenge. I was so doubtful whether I would be able to complete this challenge given the fact that I still haven’t completely recovered from my illness & injury….but your inspirational personality & powerful aura gave me the strength to come through. Looking forward to the final day 💙👩🏻🤎🍑💋🥰💪🏻👌🏻🙏🏻😇

[@gelyuk]

Charlie, your practises are the best thing that happened to me in my 32 year, and today is my birthday, I turn 33, and I am still following and moving with you :) Thank you so much!

[@CharlieFollows]

Happy birthday 🥳 it’s great to have you here 🙏 thank you for practicing with me

[@amandaclark2419]

Finally found day 29. This is my type of class with my favourite poses. Thank you!

[@StaceyMcInally]

Namaste, Charlie! This was wonderful. Thanks for taking the time to slowly warm up and including savasana. Its so important - From one yoga instructor to another 💛✌

[@minweilee3446]

Really great to work into the hips here after my earlier glutes pilates class. Just realised compass could morph into a seated bird of paradise.

[@johnpure8]

Thank you Charlie

[@pernillegiling611]

Wauw as the class ended and Charlie said i see you tomorrow for the last class a little wave of sadness accompanied by alot of gratitude hit me. Wauw what an amazing 30 days! Its insane how much i have achieved in those days. Not only was i able to do alot more poses than i expected. I was also humbled alot on moments i didnt expect. But the biggest achiefments where the smal ones. I am almost able to do chaturanga, my heals ground when in downdog and i am almost able to do a proper skandasana. But most importantly i found joy and peace in the journey ❤ thankyou so so much ❤

[@magdeleenenslin9821]

Loved the yellow butterfly 🦋 playing with the camera at the start of class 💛 Thank you x

[@yogawithfinta]

Thank you for sharing this yoga session Charlie ❤ very effective and useful

[@dokhtare57]

Thank you for beeing a wonderful teacher. Love your classes.

[@Ratibor-y2f]

Спасибо

[@TuyetNgoc-ip9sd]

thank you so much❤ ❤ happy new year 2024 with new beginnings

[@CharlieFollows]

Thank you so much, wishing you all the best for 2024

[@pure_fury]

i feel myself so strong and peaceful after your classes ❤ thanks

[@templesofatlantis199]

Thank you for another wonderful practice. Grateful my body really enjoyed compass!

[@skorpie]

That felt wonderful! Thank you for another wonderful practice. 🙏

[@tannaz56]

Thank you Charlie❤❤

[@jacobe8688]

Thank you, Charlie, you are wonderful and it’s wonderful to practice with you. I’m not that advanced/flexible to get into compass like positions but I have observed that my frustration with myself softened progressively throughout the practice days.

[@bethduncan665]

This was the most incredible class! I am all kinds of mellow right now! Thank you Yogi friend!👣💖

[@farzanehfarzaneh6912]

Thank you Charlie for the amazing class ❤❤❤❤

[@CharlieFollows]

Thank you so much for joining me 🙏

[@annadan318]

Oh, that was stunning! It's truly amazing to feel the hamstring loosen (albeit with a bit of resistance) and straighten into compass. I didn't think it would happen, but I was genuinely surprised. Thank you ☺️

[@mariajosecruz3014]

I love your classes. Instead or rushing through and just having yoga be exercise, your slower pace, while still challenging with poses, helps me live a slower and therefore more embodied life. I am subscribed!

[@ChrissyJijon]

Just finished today!! Wow!! Although I’m still not as strong because I still wobble and all I feel so strong compared to when I started!! Hope you have something for us for Feb!! Would love to continue 🎉🎉

[@ZenWithDebby]

This class was such a fun one and I decided to take this practice outside as the weather here in Belgium is lovely ☀️! I really loved the Bound Lizard variation! Gonna add this one to my own flows and practices 😍. Working towards Compass was fun. You explained it so well, which resulted in a successful Compass with my R-leg extended. It stills feels a bit awkward (potato-ish if you know what I mean 🥔😅), but It felt more accessible with your cues! Thank you so much, Charlie ❤

[@FlossontheMill]

Brilliant flow as always Charlie thank you so much, not only for this class but the whole series, but I it has been amazing. I can't believe I'm at the penultimate day already. I managed compass pose, a new one to me, and one I would never have dreamed of trying let alone achieving, had it not been for your guidance and teaching. I have definitely found a greater flexibility in my hips from the beginning of the 30 days to now. Up to me to keep that going. Very much looking forward to continuing my yoga journey with you on your channel. 😊

[@saraebara]

I felt so strong in today's class and could really feel my progress over time. Thank you, Charlie!

[@Mr_Fbro]

Thank you for all the time and energy you have given to create such fluid flows. Apart from compass I felt l was moving like a dancer.

[@CharlieFollows]

It is my absolute pleasure, thank you for your consistent effort throughout the challenge 🙏

[@hebaasfari8729]

I don’t even know where to begin. This is my second time doing this practice. The first time was at the beginning of my yoga journey, today I did it again and guess what, compass pose feels really good! I could extend my leg fully and twist under it without pain and difficulty and breathing through it all ❤❤ I was a person who thought yoga is never for me but you proved me wrong. I fell in love it’s yoga and look forward to practicing with you every single day. I’ve unlocked sooo many poses just by being consistent and practicing with you so if I haven’t said this enough I’m sooo beyond grateful for you and love your energy and practice. I CANNOT WAIT for the June challenge and hope to unlock new poses and connect even deeper ❤❤

[@bethythevthiker9566]

A new pose. This was an amazing practice and such a challenging new pose! Thanks! Awesome routine!

[@liloul7013]

This was such a great flow, stretchy but also with some strength involved, feeling super relaxed :)

[@ColorfulRocksfortheSoul]

Compass felt really good, I've never been shown that one before!

[@katarzynaflorczak990]

Great morning with yoga :) thanks for the class :d

[@CharlieFollows]

Thank you for starting your day with this class 🙏

[@anam9506]

Thank you Charlie for this amazing practice. Compass pose was new for me. It's beautiful to explore how body adjusts to new levels of practice everytime.

[@amieflynn71]

Charlie this was actually amazing! I’ve never been able to get into compass until today. This was challenging but made me feel so good afterwards. Thank you for your videos ❤❤❤

[@jpsingh-eo5dt]

OMG! Open every part!! Thanks

[@mevaraza5279]

My favorite class of the challenge! Compass still feels a bit far away for me but I really enjoying working towards it. Thank you Charlie!

[@mioarastanciu3035]

Thank you, verry much!❤❤ Namaste! 🙏

[@amandaclark2419]

Thanks Charlie. This was a beautiful flow and led to one of my favourite peak poses.

[@dayananature]

Thank you so much, Charlie Follows ❤️🙏😍

[@CharlieFollows]

Thank you for practicing with me

[@Jewelmind]

Thank you, Wonderful class. So far this challenge has been great

[@larissawrites9954]

This month went by so fast! Thank you for this practice, it helpen lift my Monday morning blues ❤

[@nitchakarnmoonpao4779]

Thank you very much for your lovely 30 days challenge 😘 ❤a lot of love to you from koh samui Thailand 🇹🇭 😊

[@martagrzelak1945]

Thank you :)

[@aliyaclare]

Absolutely beautiful flow. Thank you.

[@carlayvette1069]

Great as always! Much appreciation Charlie! BTW my dad's name was Charles and his nickname was Charlie!🤗

[@bushin99]

Compass has always been a challenge for me, but today was different. Rather than a peak, it seemed to blend in smoothly with the rest of the flow. I should add that I don't have anywhere near your range of motion, but I found the pose very satisfying. I think the progression helped me relax into the movement. I also think your voice has a lot to do with my improvement over the past month. I rarely watch what you're doing on the video and focus on your voice. Thank you so much for bringing this challenge to life for me. See you tomorrow.

[@jamesheath8594]

Thank you miss Charlie you rock I really enjoyed this class it was fun you rock miss Charlie ✌️

[@NedaJavaheri]

I can just say thank you for amazing practice😍

[@jerryslaughter8611]

Another wonderful practice

[@CharlieFollows]

Thank you for joining me 🙏

[@SteveHarley-t7e]

Another wonderful practice. Thank you so much Charlie ❤

[@sahranori]

I really enjoyed this class, thank you❤

[@CharlieFollows]

Thank you so much 🙏

[@catherinebrice2264]

Thank you very much. This yoga série was marvellous.

[@krisztinanagy1626]

Thank you Charlie, awesome as always 🤩🙏🌻

[@nithyascans8528]

thankyou charlie for another wonderful day of yoga practice, my flexibility has improved alot but compass pose was little difficult.i couldnt bring my leg back to my shoulders. but i tried my best.Thank you once again .

[@СветланкаМихайлова-з7с]

Thank you so much, Charlie❤ Day29 is amazing 💫

[@CharlieFollows]

Thank you so much for joining me for day 29 ☺️

[@hellekarlstad4293]

Awesome…I’ve never even attempted compass before and, although not perfect, I managed it on both sides 👍😁 Thank you so much sweet Charlie 🙏🏽❤️

[@olenjka987]

anspruchsvoll und kraftvoll. ich mag es sehr. thank you

[@sofihayrapetyan3521]

Doing it better every time,thank you

[@KalpanaLal-sv2hx]

Today I did this 30 minute Hip opening yoga flow... all Lizard poses are awesome but Bow Lizard poses given a good full body stretch..... feel pleasant morning... Namaskar to you Yoga guru...

[@delipietrico]

My second practice with you, delicious 💗 So glad for having met you and I'll keep following and practicing with you 💗 Namasté 😊 🙏💗🌹

[@elenaortiz248]

Thank you for another great and surprising class!! Namaste 💜💮

[@jennastanyer8512]

Absolutely love the end of this video. I was so deep in meditation, I didn't realise Mt cat had joined me

[@marciareginamiottoaleixo1249]

aprendendo com vcê🌿gratidão🌿

[@LucyNgina]

Lots of practices needed here😂😂,loved the challenge,have enjoyed the month,definately doing it over and over. Day 29✅🧘🏾‍♀️🇰🇪

[@federicabellomo8156]

Hi Charlie, thank you for this flow, I really enjoyed it, also because lizard and skandasana are amongst my favourite poses, and compass is so fun too ❤

[@csscott9803]

Happy Sunday 😀👋

[@GingerPieAJellybean]

This was a challenging class for me. Clasping my hands behind my back in that bind was not happening today. Bound lizard was not happening with my back knee lifted. But compass was lovely. Hopefully this class will be easier a second time around. Thank you!

[@RomulusReemus]

Fantastic! Thank you.

[@beautyofnature9848]

Thank you charlie 😊! Its awesome class the binding lizard kept me on 🔥 as I move more down to ground 😊

[@liv4936]

This was really good!!

[@empichel5690]

This is great!

[@CharlieFollows]

Thank you so much 🙏

[@amychristinelyons]

Thank you, as always

[@christamiller3753]

Such an interesting class, thank u

[@CharlieFollows]

Thank you so much 🙏

[@melanieveldman1896]

Thank you❤

[@CharlieFollows]

Thank you for practicing with me

[@susanamartinsgarcia]

Thanks !!! We need more challenges 😂❤!! Happy day

[@Manisha_raz]

Thanks 😊👍 Jai shree Ram 🚩