20 Min Yoga For Hips, Legs, & Lower Back | Increase Flexibility & Strength While Releasing Tension

Тәжірибелік нұсқаулар және стиль

This 20-minute full body yoga flow for hips, legs, and lower back uses a series of grounding asanas that promote flexibility and strength while also releasing tension.
By connecting to our breath, we will not only invite space and openness to our muscles and body but also nurture a serene state of mind.
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Instructor - Juliana Spicoluk
Location: - Costa Rica
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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.
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Пікірлер: 148

  • @bohobeautiful
    @bohobeautiful27 күн бұрын

    Hope you guys enjoy this class ✨If you want to deepen your practice and be part of the community, try Boho Beautiful Official for free today: app.bohobeautiful.tv/freetrial2

  • @angelamccoy4040

    @angelamccoy4040

    18 күн бұрын

    You guys are amazing!!! 🤩 ❤ I am an App member but I want to say that I love how you support not only your App members but also your KZread community! ❤🙏🏻 You have so many followers because you are genuine, beautiful souls who aren’t just about making money, but are about truly making a difference in people’s lives and helping the world!!! ❤

  • @MyPeaceOfMindfulness
    @MyPeaceOfMindfulness25 күн бұрын

    Anyone reading this, I wish you great health, wealth, love and happiness. Namaste 🙏💗

  • @AnastasiaHagermann
    @AnastasiaHagermann27 күн бұрын

    This was the first thing that popped up on my home page and is just the sign I needed to get back to yoga. My hip was hurting just walking at the store today 😢 thank you!!

  • @hakamajoud9102
    @hakamajoud910221 күн бұрын

    I tried some others, but boho is not only beautiful, but also the best ever

  • @hannah-po8sk
    @hannah-po8sk26 күн бұрын

    I miss you guys posting yoga videos regularly so thank uuu

  • @polyanna4927
    @polyanna49275 күн бұрын

    My legs get so tense during my work day, and this provided a much needed relief! Thank you so much

  • @haleysmetana5285
    @haleysmetana52854 күн бұрын

    Been doing your videos for years and this is BY FAR my favorite yoga flow yet! I work on my feet and cycle to work so my lower body is always sore. This is exactly what I need! I've been doing it daily for weeks and it helps so much

  • @Nathaliebld
    @Nathaliebld27 күн бұрын

    Always providing the most qualitative content. Thank you! ❤

  • @SleepMeditations1
    @SleepMeditations126 күн бұрын

    I love your voice! Thank you.. You're meditations are always such a treat! ☺🌈🌞

  • @ninettejava1234
    @ninettejava123422 күн бұрын

    Praise the universe. For this abundant life. I am abundant in health & wealth & happiness. Amen

  • @anjakouznetsova1100
    @anjakouznetsova11007 күн бұрын

    Such a beautiful morning flow! Really enjoyed the vibe of this one 🩵

  • @N.TaraQueen
    @N.TaraQueen19 күн бұрын

    This was a great tension-releasing practice! I did your full-body Pilates before this and worked up a mighty sweat, and the prior day, I did an extensive full-body deep stretch practice on my own, so this was much needed. I'm a fellow instructor, so I'm always heavily involved with my practices. I loved the flowy movements, which helped to offer a calming additive to nurture the mind and connect the stretches. Since I'm short on time in the week, this was a perfect flow to fire me up before sitting on the computer for my corporate role!

  • @chucksax
    @chucksax26 күн бұрын

    This is an absolutely beautiful flow! Kicked my butt - really worked up a sweat, but I can do more of this than I could a couple months ago, so progress towards goal!

  • @heatherframpton9693
    @heatherframpton969327 күн бұрын

    I am looking forward to doing this when I am at home. Thanks. You are one of my favorites! ❤️😊🧘🏻‍♀️🌞

  • @NAKDTV
    @NAKDTV15 күн бұрын

    One of my FAVORITE sessions I’ve done THUS FAR!!!!!!!! ❤❤❤

  • @KSENIAGoncharova
    @KSENIAGoncharova24 күн бұрын

    Wow! That was ideal start of my day! Boho Beautiful, massive thanks to all you are doing for the world to be really good place.❤

  • @RadiantMama
    @RadiantMama26 күн бұрын

    Thank you for this wonderful sequence! It felt fantastic. I loved the music and location as well. Sending blessings to your family near and far 🙏🏻

  • @Yepperpepper
    @Yepperpepper21 күн бұрын

    Best class I’ve ever done in my life thank you so much .

  • @marionesira8747
    @marionesira874719 күн бұрын

    What a beautiful class, my hips needed this so much, it feel go to let it go, that heaviness stored, I'll come back to this one .. precious, thank you

  • @ElenaIoanfruity
    @ElenaIoanfruity22 күн бұрын

    Did this on this beautiful Sunday morning. What a lovely gentle practice❤ Thank you for sharing such high quality content with us all❤ May your light shine ✨️ ❤

  • @MsNedita
    @MsNedita7 сағат бұрын

    you're the best! Enjoyed the class, thank you! ❣🤍

  • @anacarvalho2185
    @anacarvalho218520 күн бұрын

    Thank you very much for this class ! Very much needed today ✨️🙏🏻✨️

  • @rachelmulholland1137
    @rachelmulholland113717 күн бұрын

    This practice was so gentle and felt so good. Thank you.

  • @deborahtsagaropoulou1501
    @deborahtsagaropoulou150127 күн бұрын

    Certainly is my every day medicine.. Thnk you x

  • @JTyogi0707
    @JTyogi070723 күн бұрын

    Thank you for this wonderful flow. Just what my body, mind and soul needed today. Let it go......

  • @alessandrogaltieri4780
    @alessandrogaltieri47807 күн бұрын

    I enjoyed this class. Thank you

  • @kicsiilc
    @kicsiilc22 күн бұрын

    Such a wonderful session, each movement of it heals my heart❤ Huge thank you for it. Namaste!

  • @bjuly02
    @bjuly0226 күн бұрын

    Awww thank you so much for this awesome awesome yoga class very much appreciated today

  • @my_workout_channel
    @my_workout_channel25 күн бұрын

    Thank you so much! I had a rough day and this practice helped me release all of my stress ❤

  • @friedebarker4736
    @friedebarker473623 күн бұрын

    Thank you so much. I am so glad to have found you!

  • @nataliejabbour4578
    @nataliejabbour457824 күн бұрын

    This class is exactly what I needed today ❤

  • @lee_yuhhh
    @lee_yuhhh27 күн бұрын

    in need of this right whilst mourning the loss of my beloved grandad. it’s like you read my mind. thank you always, juliana 🙏🏻🪽

  • @rosamartini83

    @rosamartini83

    27 күн бұрын

    I am very sorry for your loss, stay strong for your grandpa! I send you my love and support, I know your pain.

  • @lee_yuhhh

    @lee_yuhhh

    25 күн бұрын

    @@rosamartini83 thank you so much for your kind words angel. sending love and hugs to you 💗

  • @rosamartini83

    @rosamartini83

    25 күн бұрын

    😊​@@lee_yuhhh

  • @tatianagolokhvastova9538
    @tatianagolokhvastova953814 күн бұрын

    Appreciate! Amazing start for morning ❤️🙏🏻

  • @edurnenaia
    @edurnenaia25 күн бұрын

    Beautiful practice!!🩵✨🙏🏻 love it!

  • @Mario-ex3ds
    @Mario-ex3ds27 күн бұрын

    Indigenous information Free for ALL 🌹❤️

  • @anastasiiatry4587
    @anastasiiatry458726 күн бұрын

    Wow!! It was wonderful! Thank you

  • @anashappydays
    @anashappydays26 күн бұрын

    Thank you so much for this ❤ Highly appreciated it 🙏

  • @joannelee8858
    @joannelee885822 күн бұрын

    Such a wonderful practice,thank you Boho Beautiful 🙏 Namaste 🙏

  • @yanakravets9047
    @yanakravets904726 күн бұрын

    It felt wonderful, thank you. Щире дякую🧡

  • @user-fy7rn9jh5m
    @user-fy7rn9jh5m24 күн бұрын

    Just what I needed. Thank you.

  • @aleksandrabrzozowska1501
    @aleksandrabrzozowska150121 күн бұрын

    thank you soo much your yoga lessons always help me study for school💓

  • @itshilalisler
    @itshilalisler20 күн бұрын

    This felt tremendous! Thank you!!

  • @Zonderzooi
    @Zonderzooi24 күн бұрын

    This was such a lovely practice, thank you Juliana! I loved to have a few child poses in between, so I could check-in with myself and feel how my body feels. Saved this one to my favourite video's and will do it many more times the upcoming weeks. Lots of love from The Netherlands

  • @cetrick_yeanay
    @cetrick_yeanay26 күн бұрын

    Love it! Thank you

  • @marion3590
    @marion359026 күн бұрын

    That's exactly what I needed today. Thanks a lot, greetings from Germany.

  • @analicia9220
    @analicia922017 күн бұрын

    This stretch was exactly what I needed today, thank you!!! 🕉️🙏

  • @michaeldigiulio6327
    @michaeldigiulio632714 күн бұрын

    Your energy is a true gift to US thank you for your Vibrant leadership amazing teaching - your one of my Fav Healers

  • @cristinasaxofone
    @cristinasaxofone26 күн бұрын

    Love it! Thanks! 🥰

  • @patricialegrand6610
    @patricialegrand661026 күн бұрын

    Je vous suis depuis plus de 5ans et j'apprécie toujours vos scéances de yoga, je fais beaucoup celle de flexibilité....merci beaucoup pour celle ci ...vous êtes un bon teachter😊et le meilleur pour moi ....❤❤😘😘😘💐..kiss de France 🇫🇷..

  • @user-ey3uq2wj7z
    @user-ey3uq2wj7z26 күн бұрын

    Beautiful, gentel practice, wonderful relief thank you so much 💗😊 with love namaste 🙏

  • @allisona7076
    @allisona707622 күн бұрын

    BEAUTIFUL, as always ❤

  • @stephanieregele9834
    @stephanieregele98347 күн бұрын

    Thank you so much. This was amazing.

  • @user-vt7xw5lp5s
    @user-vt7xw5lp5s25 күн бұрын

    Amazing work!!!!! Thanks!!!!!

  • @ZumrutOles
    @ZumrutOles20 күн бұрын

    this flow was beyond healthy! thank you from Hungary.

  • @innaliashenko1768
    @innaliashenko176826 күн бұрын

    Thank you ☺️

  • @tdkgkb6522
    @tdkgkb652226 күн бұрын

    Love it ❤. Thank you boho

  • @qiaramcneill
    @qiaramcneill25 күн бұрын

    This was a great video ❤

  • @gailgalloway5078
    @gailgalloway507824 күн бұрын

    YAY!! nice class!!

  • @bronwynwilmot3133
    @bronwynwilmot313310 күн бұрын

    This was a beautiful practice thank you. My only wish in any class is that there is no talking after so that you can go deeper into the stillness after practice for a few more minutes or more.

  • @christinafast4459
    @christinafast445922 күн бұрын

    That felt amazing

  • @tinaz777
    @tinaz77716 күн бұрын

    thank youuuu.. I missed that so much 🙏🏽🤗💖

  • @ninaspark1219
    @ninaspark121926 күн бұрын

    Thank you! ❤

  • @Daily.Meditationz.1
    @Daily.Meditationz.126 күн бұрын

    Thank you for this wonderful sequence! It felt fantastic. I loved the music and the location. Sending blessings to your family, both near and far. 🙏🙏

  • @milango01
    @milango0126 күн бұрын

    Wow amazing! ❤Namaste 🙏

  • @user-hi4gw2bx2k
    @user-hi4gw2bx2k26 күн бұрын

    Perfect !!!

  • @joanns2681
    @joanns26819 күн бұрын

    Love this

  • @sarahthompson9443
    @sarahthompson944326 күн бұрын

    That felt so good for me today, thank you 🙏 ❤

  • @ashleyirvine8536
    @ashleyirvine853626 күн бұрын

    Great class❤😊

  • @loridz77
    @loridz7720 күн бұрын

    Great workout. Comment coming from the jungles of herradura, Costa Rica......namaste and Pura vida.

  • @jenniferstachnik3287
    @jenniferstachnik328726 күн бұрын

    Thanks!

  • @erenasweet7936
    @erenasweet793625 күн бұрын

    Amazing 👏

  • @jimesoprano924
    @jimesoprano92426 күн бұрын

    You are the best! My hips loved this one =)

  • @utkarshpriydarshni8425
    @utkarshpriydarshni842527 күн бұрын

    Thanks form bottom of my heart for this video. .... ❤❤ I want you to make next video on hand stand . It's humble request.

  • @TheOdelld
    @TheOdelld27 күн бұрын

    I use this as a morning routine

  • @sakurama3664
    @sakurama366415 күн бұрын

    Thank you❤❤❤

  • @SibesoKufanga
    @SibesoKufanga27 күн бұрын

    Hi . I love your videos 😊

  • @christianhackbarth3480
    @christianhackbarth348010 күн бұрын

    Danke!

  • @dominiquebottin2251
    @dominiquebottin225126 күн бұрын

    Merci ❤

  • @claudiastellagomezchauta5785
    @claudiastellagomezchauta578526 күн бұрын

    GRACIAS 😊 mi maestra única maravillosa namaste 🙏🏻

  • @user-ej9ql9cu8d
    @user-ej9ql9cu8d27 күн бұрын

    Wow❤️

  • @demiutube
    @demiutube9 күн бұрын

    Soooo good 💖💖💖💖

  • @katariapriya1
    @katariapriya111 күн бұрын

    धन्यवाद

  • @Skateboardingdttv
    @Skateboardingdttv18 күн бұрын

    Verygood

  • @mrsirqb1793
    @mrsirqb17938 күн бұрын

    Yogalicious! 😍😍😍😍😍💕💞❣️🌹❤️💝💖💘💓💗

  • @NguyenHongLien-mj9ci
    @NguyenHongLien-mj9ci27 күн бұрын

    so beautyfull 😘😘😘😘😘😘😘😘😘😘😘😘😘

  • @alliance8758
    @alliance875825 күн бұрын

    Gorgeous girl ❤

  • @jgmfl1023
    @jgmfl102323 күн бұрын

    ❤❤❤❤

  • @techwithraut8108
    @techwithraut810827 күн бұрын

    Can you please make a video on yoga for weight gain....plzzzz

  • @matildaramnani9494

    @matildaramnani9494

    27 күн бұрын

    Yoga doesn't make you gain weight

  • @tsapelka843
    @tsapelka84320 күн бұрын

  • @juliettedominati3839
    @juliettedominati383926 күн бұрын

  • @roomzen
    @roomzen18 күн бұрын

    👍

  • @eduardosaucedo95
    @eduardosaucedo9526 күн бұрын

    Hay like

  • @iwantpeace5153
    @iwantpeace515324 күн бұрын

    Hi Boho, I’m in a wheelchair, would you be able to make a chair yoga video for me please? Who knows it might even expand your body of work you could go in to stool yoga, bean bag meditation or bench mudras 🤣✌🕉

  • @user-gf8xq1mu8x
    @user-gf8xq1mu8x27 күн бұрын

    ❤☮️☮️☮️

  • @lydiagulley3982
    @lydiagulley398225 күн бұрын

    I wish they did videos for women that are a little on the big side.

  • @itsjustme9354
    @itsjustme935426 күн бұрын

    I love your yoga videos but unfortunately this video didn't agree with me 6:10 hovering knees in and out messed with my dodgy knees. If anyone else has dodgy knees maybe be extra careful. Anyways keep up the awesome yoga videos we appreciate you. New Zealand 🇳🇿

  • @YogaladyToronto

    @YogaladyToronto

    25 күн бұрын

    6:10 has minimal knee movement. Actually, there’s pretty well no knee movement. All the challenges are primarily in the quads and feet

  • @ashcash4
    @ashcash413 күн бұрын

    I really appreciate her yoga and what it has done for me. No longer able to follow. The husband pushes the marketing and loses the message. He didn’t fool Teal Swan she knows who he is and those who listen know. Energy doesn’t lie.

  • @MoniOruniQ
    @MoniOruniQ19 күн бұрын

    Could it be a girl this time? Peace Harmony & much LOVE

  • @Vikings-gr5uw
    @Vikings-gr5uw21 күн бұрын

    Hello everyone, since my boyfriend cheated on me, I was very upset and tired, so I took yoga.

  • @Kryptonoice
    @Kryptonoice21 күн бұрын

    I wish the products weren't on the screen the whole time

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