20 Min Yoga For Sore Hips, Legs, & Lower Back | Open Yourself Back Up & Flow With The Universe
ฝัง
- เผยแพร่เมื่อ 1 มิ.ย. 2024
- This 20 min yoga flow for hip release will dig deep into the hips flexors, glutes, and lower back and relieve stiffness and tension, release stagnant energy and harmful emotional records, and rejuvenate your mind and spirit.
If your lower body is feeling tight, achy, or painful right now, find some time for self-care with this refreshing flow that will leave your body, mind, and spirit feeling happy, healthy, and whole.
Shot on beautiful Barrigona Beach in Guanacaste, Costa Rica.
Yoga Instructor-Juliana Spicoluk
/ juliana.spicoluk
www.julianaspicoluk.com
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CHAPTERS:
00:00 Bumper
00:19 Class Intro
01:51 Class Begins
02:11 Opening Stretch
05:19 Sequence 1
11:40 Sequence 2
18:17 Peak Pose
19:55 Namaste
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Boho Beautiful is Juliana Spicoluk & Mark Spicoluk
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Boho Beautiful Yoga is a yoga fitness lifestyle channel that is creating positive content for your body, mind, and the earth. Yoga, Wanderlust, Fitness, Vegan food, Conscious Living, and Meditation!
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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. - แนวปฏิบัติและการใช้ชีวิต
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Thank you, thank you for this hip release yoga practice. I am 65 years old and have been doing yoga...not always gracefully, but doing yoga, for about a year now. I find that your videos for pain and hip release greatly help in keeping me from running off to the doctor to get medication and it is helping me avoid surgery for now. Juliana and Mark are a God send and I will continue to come to them for my physical and mental health. Again, thank you so much!
Congratulations🎉that is amazing!
Thank you for this comment, I’ve been so discouraged by my hip and back pain today. I started yoga for my back, but when it gets so bad, it’s scary.
Posted 44 min ago and 1.5 k views!!1.5 k people are grateful for you and Mark this Canadian Thanksgiving. Thank you for sharing your love and light with us!
Grateful 🙏🥰🥰🥰
Thank you🇨🇦🙏
I felt such an intense release in that pigeon pose like never before. After years of practice I finally understand what it means to surrender. Wow. That was unreal. Thank you!
I know I've done this class a year after you posted it but my hips are positively sparkling now.
Thank you so much! xxx
I started CRYING! What a cathartic stretch for my tight hips as well as the Rabbit Pose for my tight neck and shoulders! Thank you so much :)
Thank you for this practice. Just felt amazing for my lower back.
Finally a routine with a looooot of time for pigeons. This gave me the chance to really go deep into the stretch, which was incredible. Thank you
Muchas gracias , Im from Guatemala, 53 , live in Tx and practicing with you guys since 4 years ago. Wish you the best
I always come to Boho Beautiful when I am stressed out, anxiety high and don't feel like doing anything at all. After a short 20 minute video, I do another and another before I know it I've accomplished an hour of movement. It's never a chore or a box to check, it's a blessing. Thank you! 🫶
This was a great practice. I gave myself a hit boo-boo few months ago, lifting weights and I’m slowly trying now bring myself back to normal. Namaste.
Beautiful flow I loved the yin pigeons. Perfect timing. Sending love and gratitude 🧡
Wow... this video and flow are SO important. I've been feeling caught in a rut with a lack of morning routine, long work hours, and seemingly little to no intentionality in my day to day... this video alone has done so much to undo that. Thank you Juliana and Mark for serving as constant reminders to listen to and take care of ourselves 🤍
Many years we have watched you on TH-cam, but never commented. The best Yoga and meditation on TH-cam by far, no one else compares to the background, music and your calming voice. Thank you for the content over the years 🧘🏻♀️🌊
I used to do yoga every day since I visited India,but these days I’ve been really busy with everything. Then I forgot how to take care of myself, so stressed out lately! That’s why this morning I did this I did yoga properly on my mat then now I’m satisfied and feels good. Thank you! I needed this yoga time for a long time💗
Thankyou I've been here since the Channel started luckily for me I started my journey as your channel started, this has helped me so much postpartum I've had many issues due to birth and your classes helped me untrap a nerve caused by child birth so thankful ❤
Wow! Surely one of the best hip stretches I’ve had in years!!🎉
Can you do more of these videos just like the good ole days? The outdoor voiceovers are THE BEST!!!
I had so much pain in my lower back going down my left leg. After completing this practice it's disappeared. Thank you so much
I am grateful that I came to your channel and find deep relaxation
This was exactly what I needed, I was feeling tight and pain in the Piriformis...I've been in pain for the past two weeks and this yoga workout got deep into that area...I'm feeling great! THANK YOU!
You guys are my favourites 😊 my body is always grateful after a yoga with you and Mark. Thank you guys. I wish you 50 million subscribers ☺️ at least ❤
Köszönjük!
my new FAVORITE post-workout stretch
What i need right now 😅 thanks❤
Your assistance is much appreciated. Your yoga and meditation videos are really helpful, and I can't thank you enough. ✨
you guys read my mind about the kind of yoga i needed this morning!!! love ya'll thank you
Thank you so much for sharing this community. I really enjoyed practicing together today. I feel joyful and relaxed. Namaste 😅❤
The perfect stretching video after a long 17 mile run. Thank you, Juliana!! 😊
Love love love ❤
Beautiful views, the voice of Juliana, perfect music -everything helps to relax and go with the flow! Thanks a lot!
Probably my most favorite class on this channel
Been with you guys for years now…desperately needed this class this morning. Thank you!
All day , everyday, I look forward to joining you or Mark on the mat , ending my stressful days feeling relieved and happy . Thank you so much 💓
❤Just an amazing routine to help release the muscles from all the negative impacts of a stressful day! Thank you. 🥰
I adore that blissful feeling after your classes😍😇
Thank you so much ❤😊
I just want to say that you are a beautiful inspiration, both you and Mark, I have been doing your practices for a good bit now, and always feel so wonderful afterwards. Did I mention that you are a beautiful inspiration... of course, it bears repeating!
I have done this one several times and find it incredibly helpful relieving back pain. Everytime I feel so much better.
Perfect for tight hips and sore lower back. Relief!
Hey Juliana and Mark, thank you so much for all you do. Your yoga and meditation videos are amazing and have really helped to save my life. I have recently started to meditate regularly and your videos are by far the most calming and effective. I have Borderline Personality Disorder and I was wondering if you had ever considered doing a meditation with that as a theme? You probably won't see this comment but I just thought I would ask! Thank you so much 💕💕💕
Love the music 🎵 in this video
Great music with this practice. Anything for tight hips is great to combat having to sit for work.
Thank you!!!!
Thank you 💗
Namaste ❤
Oh my… the rush! This felt absolutely magical and was everything I needed! Thank you so much 🥰
You always provide the practice my body needs ❤ thank you!
This is such a great video to do first thing in the morning or after working the legs. Thank you 🙏 💕😀
Thanks I love the way you do yoga ! Excellent for me also I love costarica I’ve been there three times and is gorgeous. Again thanks Namaste 🙏
Love and light from Canada...
This felt extremely good
How did you know that this is exactly what I needed ???
Loved this flow! My tight hips and sore lower back needed this!
You two are absolutely amazing. Have been loving your content for a few years now
I returned to this practice. So beautiful.
I’m so thankful for all your blissful job. I wish you the best. ❤❤❤❤
Just beautiful. Exactly what I needed this morning. Thank you for sharing your beautiful practices! ❤❤
That loooong pidgeon pose was amazing!! 😊thank you Juliana
yay new video
Such a beautiful and serene practice.. thank you so much!! 🙏❤️
Beautiful, thank you
I need this as my back hurts.
Can’t wait to come back home and do it .
Thank you ❤
One of my favorite practices I've had in a long time!
Beautiful, beautiful flow. Congratulations on putting it together. 🙏
This practice is absolutely wonderful 🙏🌻
Exactly what I needed today. Thank you!
This was ever so wonderful. Thank you so, so much!!! Found this at just the right time. Sending much love and light
Thank you so much for such a great and invigorating practice from the true yoga goddess❤❤❤
Namaste 😊
Gratitude!!! 🙌🏽💚💫
Exactly what i needed this morning thank you so much for your beautiful practises !!!!! ❤❤❤❤
Some tears shed, much needed indeed. Thank you guys!!
So good. Thank you. It worked.
This video brings me so much peace. Thank you for that.
every single pose is exactly what my body needs. thank you
Love it Juliana I was having a very unproductive dayyyy tdy needed to see your smile n charm
Thanks for this video; it healed my back today 🙏❤️
This was such a wonderful practice, Juliana. Truly. It especially felt so good during the pigeon-pose and the upper-back and shoulder release at the end. An incredible practice for one's body 😃 Thank you so much for sharing your time, space, and guidance - it is truly appreciated ❤😃👋🙏
Absolutely amazing practice once again...
Just what I needed I suffer from tight hips and bum muscles, I didn't think of the Piriformis so this video is definitely going to work!!
Love it. Thank you for uploading
Great one for the hips especially. Thank you! Needed this one today!
I love it ..and i always do twice a week ..
Thank you so much my body feels so much better.
So good
this was gorgeous thank you - my body is very grateful x
This was great and much needed, thank you 😌
Wow, thank you for this session, it was absolute tonic to my sore hips and lower back after a restless night of sleep last night with super tight legs and hips! I'll be using this one regularly and checking out the app! :)
Thank you! ♥️
Thank you so much 🥰
Soooo wonderful morning flow🥰Thank u so much🙏🏻
Visualisation has really helped! Thank you wholeheartedly, Juliana, for your guidance and words of encouragement! As always the yoga videos are top notch! I'm grateful to you! Thank you! Thank you! Thank you! ☁️🤍☁️
Excellent !!!!
Thank you!! did not realize how much I needed this practice. will definitely be adding it to the weekly rotation.
Thank you for another amazing class Julianna! My gluteus maximus has been sore for the last couple days after an intense glute workout with Caroline Girvan. I'm now able to sit comfortably again. 🙏
Wonderful practice, thank you
Thx for this soft & gentle practice!!! 💎💝☘
Great stretch! I love the placement of the twists. Feels perfectly balanced the the final pose before child's pose is such a great release for the back. Thank you
i loved the twists as well, it is so needy.
Thank you .I really love your yoga and meditation videos, it helps me a lot , 🙏
This was awesome! Thank you for all you do.