20 Min Yoga For Hamstrings, Legs, & Low Back | The Best Damn Lower Body Yoga Relief 🇧🇷
ฝัง
- เผยแพร่เมื่อ 24 ก.ย. 2024
- A 20 minute yoga for tired & sore legs that will cure discomfort, ease pain, relieve sciatica, and completely restore & rejuvenate your entire lower body.
This Boho Beautiful yoga class led by Mark Spicoluk is the perfect practice to include anytime you body feels sore, tired, or super tight after a workout.
Moving through tension and stiffness releasing yoga postures, this class will leave you feeling rejuvenated, and ready to start the day. If you suffer from any sciatica pain, or back pain, this practice is also a great addition to your injury recovery.
Yoga Instructor-Mark Spicoluk
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Boho Beautiful is Juliana Spicoluk & Mark Spicoluk
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0:23 Class Introduction
1:45 Class Begins
1:51 Beginning Breaths
2:30 Big Reach
2:45 Hands To Heart Intention
3:08 Seated Twist
3:37 Childs Pose
4:00 Childs Pose Variations
4:51 Cat/Cow 🐱 ❤ 🐮
5:37 50/50 Reach Back
6:12 Opposite Side
7:11 Hero Reach Extension
8:54 Heart Opener
8:21 Deep Low Lunge
8:39 Single Leg Split
9:10 Deep Low Lunge
9:33 Pyramid Pose
9:55 Half Split
10:15 Low Lunge
10:39 High Lunge
10:58 Pyramid Pose
11:23 Half Split
13:30 Hero Reach Extension
14:25 Low Lunge Opposite
14:45 Half Split Opposite
15:11 Low Lunge Opposite
15:35 Pyramid Opposite
16:03 Half Split Opposite
16:32 Low Lunge Opposite
16:57 High Lunge Opposite
17:15 Pyramid Pose Opposite
17:47 Half Split Opposite
20:07 Childs Pose
20:53 Toe Balance
22:10 Hands Of Heart
22:56 Namaste
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Please consult your doctor before starting any diet or exercise program. By using our videos, you understand and agree that neither Boho Beautiful Ltd. nor any persons associated with it have any liability to you for any injury or loss you may suffer in connection with any content we may post.
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are you not tempted to pin your own comment? 😉
You are a great teacher Mark , feels as though you are really holding and supporting the followers ... loved it , thank you 😊
Thank you so much for sharing with us your knowledge, this was absolutly amazing! Just the practice that my body was asking me for. Happy father's day Mark. Namaste 🙏🤗🤗
All of a sudden I started crying quietly at the end of the practice. This week is really challenging for me and I am constantly confronted with my weaknesses and on what I can and have to work for myself. But this was such a beautiful emotional release. It reminded me on where I was a year ago and where I am now. That you motivated us to thank ourselfs and our bodies throughout the practice was really what I needed today. Thank you for this beautiful practice and thank You both for still creating this free content for us.
We are enough as we are, with all of our strengths and weaknesses, with all of our emotions and memories. Because we are living right now where we are.
Thank you and all of your great team, lots of peace and happiness. 🌅💮🌱
I'm going through a nasty break up and really needed some divine masculine energy. This flow and your guidance were perfect Mark
It's my 23rd birthday today and this was like a present from you guys 😄 Thank you! 💙
Soo grateful to you Mark and juliana . Thank you so much . Love you both 💓 and little one too 💗
I love your style and your way of teaching. Thank you.
Thanks Mark , I have bad lower back pain and what your teaching us ,is helping so much ,thank you ..
This is the BEST back pain relief..
I just did it. This is exactly what I was looking for. Thank you so much, Mark. You are simply amazing :)
One of the best leg yoga practices, with contemporary, skillful inclusion of traditional yogic micro-skills. Thank you for blessing my body-mind today.
Thank you, Mark🙏❤️ love your classes, they speak to me a lot.
And, yes: thank you, toes ☺️
thank you brother, in the past year of following yr channel, my back, neck and hips have never felt better and am off mild pain killers first time in decades, forever grateful, you n yr wife should be the poster children for humanity and positive living, seriously, and ty.
Good practice for hamstrings and amazing guide through the process 😊
thank you for your practices full of peace. Namaste 🙏
This was excellent. Thank you Mark.
Just did it. I suffer from low back pain and extemely tight hamstrings. I feel better doing this.
Thanks toes 😘😘 Thanks Mark, wonderful stretch 💜
Mark has magical skills to get the emotions out of the body. The tips of closed eyes are life changing. Thank you Mark. you can truly say he has the power to change peoples lives for better.
Absolutely perfect! Clearly my body needed this one today. Thank you for wrapping us in your world today as this practice really fueled my soul today, Mark. With much Gratitude to you and many blessings undisturbed♥ Namaste
My knee feels better after this. Thanks Mark 💘
Marks voice guiding you to each pose is so soothing and the lil jokes between are the best. I could do hrs of yoga listening to Mark teach a class.
Blessed be to you and the family 🙏🏼
Very positive, friendly energy and I did not know my knees could crack that many times...thank you!
Your message is always so kind. thank you!
I love your practices, Mark, because you always remind me to think about the muscles being worked and stretched. I feel like I naturally tense muscles without realizing it, even while doing yoga. I always feel especially great after practices like this, so thank you 🙏
Happy International Yoga day everyone😇😇
Truly a wonderful class! Thank you!
Wow I didn't know in this channel you are also teaching! I love your voice and it's not easy for me to allow someone guide me with their voice
21:32 this is an amazing idea! I agree that it can be applied to any situation in life! Thank you so much for this yoga flow and for wonderful loving speech, it was super helpful! 🙏☺️🥰❤️
You are the best teacher in the whole world, Your voice is angelic Thank you Happy Fathers Day🙏🏻🤍
Again and again thanks deeply for your magic energy in communication with every practice. Blessings and hugs 🙏🏼🌺
I have never felt such menta stability as I do after Mark's classes. Thank you! Namaste! Enjoy a beautiful day!
That was amazing, much love from ES - Brazil!
The balancing tip really helped 💯
Thank to your family and comunity for such great work! Highly appriciate it!
Thank you for this sequence. I’m trying to start every day with it and am happier and more productive when I do.
Exactly what I needed! Thank you guys ❤️
Here too!!!!
This is such a wonderful and powerful practice. It hurts but it’s good. Thank you.
Yes so powerful!!!!
Loved learning how to do a closed eye balancing pose🙌🏼🙌🏼mission success , thank you
Thanks for bringing us a new refreshing stretching legs class, I feel like I needed it as I release the tension on my back and legs. Mark you are a gift to all of us, and your mellow voice brings magical additional music to my senses. 🙏 ❤️
Such a beautiful practice thank you so much 💜
Gratitude! Namastê!🙏💚🙌🏽
Thanks for posting video addressing my question in the previous post
Wonderful class. Thank you
Thank you so much Mark🤗Namaste🙏
If you're reading this, I want to tell you that everything will be fine. you are incredible, you are unique, you can face anything in your life, you have the strength within yourself to overcome any obstacle, loss or situation. You are not alone, you are loved, you have the right to feel bad and good. You have the right to feel blessed by the positive vibes and life your life to the fullest, am sending my love to the universe.❤️🙏
This video is amazing. I’ve done it so many times. Im shocked every time ❤ Karen
The tip about holding the mental image of the floor in front of you really helped. Thank you💛✨ for the video in it's entirety.
Wauv absolutely wauv. An incredible session I thank you as it saved my morning 🙏🏿
Thank you I’ve just found your videos and love them
Just what I need! Thank you!!💙
once again, so much release through just 20min. Thank You so much.
Loved this so much! And that trick of taking a mental picture of your mat before closing your eyes works!!! I could never balance with my eyes closed - this made a huge difference. Thanks Mark :)
This is incredible, I'll definitely be coming back this one- hits all the right places in ways I didn't know I could before!
It was FANTASTIC! Thank U💫
Thank you and hello again. Hope you enjoyed the beautiful energy of the Nordeste.
Just the yoga flow I was looking for 🙏🏼🧡Thank you for all your work! I don’t know what I would be without you, guys! ✨
Thank you.. it was a blissful experience, your voice is so calming and relaxing. Love and light.
Thank You. My legs are so grateful. Namaste
I needed this
Happy Fathers Day Mark🦋😊🙏 Thank you for sharing this truly beautiful class. I really needed this since I’ve been nursing a torn hamstring. I was mindful because of you! Thank you both from my heart to yours 🙏🦋😊
This class was so incredible and exactly what I needed. I began with such a sore lower back, hips and hamstrings. Now upon completion, I feel such peace, both in my body and spirit. I will definitely be coming back to this. Namaste Mark :)
Thanks Mark, I love your classes 🙏
Great practice!!!
May Jesus Christ bless you 🙏🇺🇸🙌❤️Thank you so much , I love your classes!
Thank you. Just what i needed today 🙏
It’s awesome to wake up and have a new practice waiting for me! Great one for sure 🕉
Thanks for the continuous great value to the whole Boho team. I love your yoga so much
This was awesome. Even though I've been practicing for awhile, I've struggled mightily with maintaining my balance with my eyes closed, so I was worried about how I would close out this class. For whatever reason, I got it this time, and it felt like I was flying. Thank you thank you ♥️
So amazing yoga work!!! Thank you so much
Vielen Dank 🙏 für das Video. Ich mag Marcs ruhige Anleitungen.
Dieses Video wurde mir schon gestern vorgeschlagen/ die Übungen haben mir mehr Beweglichkeit beim surfen 🏄♀️ verschafft- darum kam heute direkt die Wiederholung!
I am a long distance runner and really needed a good stretch this morning. Will definitely do it again. Thank you Mark!
This was a good class.
So Beautiful and heartfelt - Thank you from rainy Melbourne down under!!
thanx soooo much❤️🙏🏼👌🏽greetings from germany
Just what I needed this morning, Thank you Namaste 🙏
thanks man.
exactly what i was looking for.
Your voice is so utterly relaxing! And i can feel so much your mindfulness. Thank you incredible! From Germany Mona
Lovely. Thank you.
That was a lovely quick flow. Thank you Mark
Love your videos! You are living my dream!
Mark, thank you. This is a soothing stretching routine for after workout, really enjoyable. Would you consider making a playlist of your own? It will make it easier to search. Again, ❤🙏 to you.
After running 10km two days ago, my legs recover today after doing this 20 min practice. THANK YOU
Thanks Mark for the excellent tutorial on the hamstrings. Mine has always been tight but after such a wonderful stretch they felt amazing. Much blessing & love.👏
Luved it. Thank you Mark🙏
Calm, deep class and beautiful voice . Thank you 💙
Thank You Mark and Juliana.
Greetings from South-Africa.
Julle is die Beste (Afrikaans)
✨💖✨ty for sharing this✨💖✨
Thank you so much!!!
I love balance poses eyes closed!!! Very challenging!!!🙏💜
Incredible yoga with my tight legs after lots of hiking. Your video is so beautiful and kind, thank you 🙌🏼
This was great!! Mark you are amazing!! Namaste 🙏🏽
Your classes are so great and your words so wise and guiding I thank you so so much
Love, love this practice. This could be my favorite one. Thank you. It really, really works. Namaste. 🙏🏽
Great teaching today Mark. Thank you very much!
Just found this flow. I think this is my favorite…thank you Mark!
This is indeed the best damn lower body yoga workout I have ever done...thx Mark and Julianne!
I was getting bored of my usual yoga workout books so I started doing these video excercises and I am so not bored anymore and am slightly very addicted now.😌 Keep up the good work 👏
Amazing❤️ Love your classes, Mark! Thank you so much!