20 Min Yoga For Sore Hips, Legs, & Lower Back | Open Yourself Back Up & Flow With The Universe

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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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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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Опубликовано:

1 авг 2024

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Комментарии : 232

@debrawdon4356 Год назад

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!

@NoraTKD Год назад

Congratulations🎉that is amazing!

@amychristinelyons 5 месяцев назад

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.

@theNeonWallFlower Год назад

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!

@elizabethrbee1988 Год назад

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!

@amelie640 Год назад

Grateful 🙏🥰🥰🥰

@joannas7927 Год назад

Thank you🇨🇦🙏

@Lenaamarie98 Год назад

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

@bigbean3187 Год назад

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! 🫶

@EmilyBGates Год назад

Beautiful flow I loved the yin pigeons. Perfect timing. Sending love and gratitude 🧡

@nurigonzales51 11 месяцев назад

Muchas gracias , Im from Guatemala, 53 , live in Tx and practicing with you guys since 4 years ago. Wish you the best

@sofiadelvalle5670 Год назад

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 🤍

@Froglet1968 3 месяца назад

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

@MariaM-qq6kv 9 месяцев назад

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 :)

@Lydia-vg8pw Год назад

you guys read my mind about the kind of yoga i needed this morning!!! love ya'll thank you

@zanetaskiba4373 Год назад

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 ❤

@loradjambazka9576 Год назад

I adore that blissful feeling after your classes😍😇

@mysticascensionvideos Год назад

Many years we have watched you on RU-vid, but never commented. The best Yoga and meditation on RU-vid by far, no one else compares to the background, music and your calming voice. Thank you for the content over the years 🧘🏻‍♀️🌊

@i.s.3001 Год назад

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!

@ladylrbnaturelife Год назад

Wow! Surely one of the best hip stretches I’ve had in years!!🎉

@lucetterobert4392 Год назад

❤Just an amazing routine to help release the muscles from all the negative impacts of a stressful day! Thank you. 🥰

@emilyoneill9254 Год назад

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 💓

@AggresivelyBenign Год назад

Been with you guys for years now…desperately needed this class this morning. Thank you!

@shanti2344 Год назад

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💗

@vickie9969 Год назад

Beautiful views, the voice of Juliana, perfect music -everything helps to relax and go with the flow! Thanks a lot!

@stanley16fttapemeasure38 2 месяца назад

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.

@isabelle7790 Год назад

The perfect stretching video after a long 17 mile run. Thank you, Juliana!! 😊

@user-wt1wd8ff6k 10 месяцев назад

I have done this one several times and find it incredibly helpful relieving back pain. Everytime I feel so much better.

@phanthao1778 Год назад

Namaste 😊

@HeatherThrills Год назад

Your assistance is much appreciated. Your yoga and meditation videos are really helpful, and I can't thank you enough. ✨

@christopherkettlewell7386 Месяц назад

I've done this video more than any other yoga video. Probably over 100 times!

@tutikutari4818 Месяц назад

Same like me😊

@shaniewright3509 Год назад

Loved this flow! My tight hips and sore lower back needed this!

@yourfriendgirl Год назад

Probably my most favorite class on this channel

@fahadmaliknorway5848 Год назад

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

@jenniferstachnik3287 Год назад

Love the music 🎵 in this video

@eliselook Год назад

every single pose is exactly what my body needs. thank you

@jenniferstachnik3287 Год назад

So good

@pokerdotllama Год назад

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 💕💕💕

@amanamansingh8733 3 месяца назад

I am grateful that I came to your channel and find deep relaxation

@childish14chloe Год назад

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 ❤

@marziaz6400 Год назад

This felt extremely good

@jenniferstachnik3287 Год назад

Thanks for this video; it healed my back today 🙏❤️

@GinniAimee Год назад

Some tears shed, much needed indeed. Thank you guys!!

@csachs8079 Год назад

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!

@a.d.8792 Год назад

You always provide the practice my body needs ❤ thank you!

@wickedrocketelvispel Год назад

Oh my… the rush! This felt absolutely magical and was everything I needed! Thank you so much 🥰

@wssf4473 Год назад

my new FAVORITE post-workout stretch

@mirjafowler3685 Год назад

Exactly what I needed today. Thank you!

@sportsfan2142 Год назад

You two are absolutely amazing. Have been loving your content for a few years now

@mtracy2k Год назад

Thank you so much for sharing this community. I really enjoyed practicing together today. I feel joyful and relaxed. Namaste 😅❤

@anisagarcia4948 Год назад

This was great and much needed, thank you 😌

@NoraTKD Год назад

That loooong pidgeon pose was amazing!! 😊thank you Juliana

@stine240 Год назад

This video brings me so much peace. Thank you for that.

@kathiewalli8746 11 месяцев назад

This practice is absolutely wonderful 🙏🌻

@iaindow3318 Год назад

Love and light from Canada...

@annabozena5404 Год назад

I need this as my back hurts. Can’t wait to come back home and do it . Thank you ❤

@fabyloja1544 Год назад

Thank you .I really love your yoga and meditation videos, it helps me a lot , 🙏

@emysmagicworld2440 Год назад

This was ever so wonderful. Thank you so, so much!!! Found this at just the right time. Sending much love and light

@rishitapalrishitapal9137 Год назад

Feel relaxing. Thank you mam😄🙏

@fhemiacaraig1185 Год назад

I love it ..and i always do twice a week ..

@01victoryjoe 2 месяца назад

Thank you for this practice. Just felt amazing for my lower back.

@angelajameson8400 Год назад

Just beautiful. Exactly what I needed this morning. Thank you for sharing your beautiful practices! ❤❤

@cashmerehazel21 Год назад

Can you do more of these videos just like the good ole days? The outdoor voiceovers are THE BEST!!!

@vinnyv981 Год назад

Such a beautiful and serene practice.. thank you so much!! 🙏❤️

@McCordRealtor Год назад

Great one for the hips especially. Thank you! Needed this one today!

@jordanchou Год назад

One of my favorite practices I've had in a long time!

@monicamharo6184 Год назад

Love it. Thank you for uploading

@Grayment Год назад

How did you know that this is exactly what I needed ???

@iaindow3318 Год назад

Absolutely amazing practice once again...

@thealiceoutside2004 Год назад

Beautiful, thank you

@julietallman7824 10 месяцев назад

I returned to this practice. So beautiful.

@premvardhan 2 месяца назад

Thank you so much ❤😊

@lizbethliss101 18 дней назад

Thank you❤❤

@lighting_fast Год назад

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!!

@Bridgetjune666 Год назад

Exactly what i needed this morning thank you so much for your beautiful practises !!!!! ❤❤❤❤

@lilybreatharian-fruitarian Год назад

I’m so thankful for all your blissful job. I wish you the best. ❤❤❤❤

@fitandfabulous3454 Год назад

This was awesome! Thank you for all you do.

@janierodriguez3017 Год назад

So good. Thank you. It worked.

@anya_s4043 Год назад

Soooo wonderful morning flow🥰Thank u so much🙏🏻

@ninapavliv5149 Год назад

Thank you so much for such a great and invigorating practice from the true yoga goddess❤❤❤

@Juliette-P Год назад

Wonderful practice, thank you

@eugeniabello7017 2 месяца назад

Thank you 💗

@jacquelinevanbierk 3 месяца назад

Thank you!!!!

@stephanierichard2101 Год назад

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. 🙏

@robinhunt7617 Год назад

Perfect for tight hips and sore lower back. Relief!

@renusaini7291 Год назад

Awesome as always

@KmmBev Год назад

Great music with this practice. Anything for tight hips is great to combat having to sit for work.

@nardabramer Год назад

Just what I needed short and sweet ❤

@Vegasflatout Год назад

I needed that. Best yoga routine.

@bont7031 5 месяцев назад

This is such a great video to do first thing in the morning or after working the legs. Thank you 🙏 💕😀

@MirandaJones Год назад

That was just what I needed today, thank you.

@krista7630 11 месяцев назад

This was magical ✨

@gildafernandes8741 Год назад

Gratitude!!! 🙌🏽💚💫

@marianarodriguez-gn5kh Год назад

Amazing as always ❤️ 💖

@ingridamurauskiene5945 Год назад

Thank you so much Juliana🌸Namaste🙏

@Teirah1 Год назад

This was so great! Just what I needed today. Thank you! 🫶🏾

@tobydobbs8668 6 месяцев назад

Beautiful, beautiful flow. Congratulations on putting it together. 🙏

@amerryone Год назад

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