Yoga For Flexibility | Stretch Yoga To Achieve The Splits & Release Tight Hips

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A 30 minute yoga class to increase flexibility, release tight hips, & help you achieve the full splits. This stretch yoga practice will also help with anxiety & stress through its connection to breath. So roll your mat, grab some water and take your flexibility to the next level.
Remember to listen to your body. Breathe deep, and enjoy!
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Boho Beautiful is a yoga fitness lifestyle channel created by Juliana Spicoluk and Mark Spicoluk 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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DISCLAIMER:
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.

Опубликовано:

16 сен 2024

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Комментарии : 468

@dianeballard7288 4 года назад

At 67 I have dabbled in yoga for 35 years but never consistently until now during lockdown when I discovered your site. I regret not being consistent through the years as parts of my body are so inflexible now. I can almost do the splits as my hamstrings a flexible, but I can’t cross my legs! So to all you younger people, don’t ever give up on yoga. You’ll regret it like me. X

@yatrawithSatyam 4 года назад

You are inspiration for many🙏

@fabigudi 4 года назад

so kind of you

@Wladeneczkka 4 года назад

Thank you Diane

@ecotallgirl367 4 года назад

it's never too late, I'm 45 and could have regrets too but hey we choose to do other things. Life is a learning journey. Enjoy and continue your practice. You can inspire many people with your dedication.

@catherinenoble6214 3 года назад

Stay with it. I firmly believe the flexibility will come. I have really seen improvement doing this practice. Positive thoughts your way!

@MatthewCoast 4 года назад

"Believe you can and you’re halfway there." - Theodore Roosevelt

@angeldegrato2566 4 года назад

omygosh! I am 19 and I did my first full split today because of this practice, thank you it was such an achievement!

@laurawashere 4 года назад

I’ve done this practise 3 times already and I can’t believe how much progress I’ve made. Thank you so much!!!!

@selyemperzsa1 2 года назад

I will try to come back to this as well.

@alienshakti 4 года назад

oh my, just wanted to share my personal story with everybody and encourage those with thight hips. I have been super inflexible and never thought I would be able to do a split. I am working on this now since 3 months constantly like 3-5 times a week and I made a huge step forward. i am 10cm closer to the ground than in the beginning and there are a couple of cm left. The progress came veeeery slow in the beginning, so stick to it, I am making fast progress now in the 3rd month, my muscles remember to relax in the split and it feels more comfortable staying in the stretch. to everyone: you can do it too!

@YogaWithBird 4 года назад

Splits goals! This class was incredible! Thank you ❤️🙏🏼

@bohobeautiful 4 года назад

awe! That's so wonderful to hear🙏🏼

@davidgodoy4685 4 года назад

Most intense split stretch class I’ve taken ! Progress seen after only 1 class. Amazing. So painful but her voice soothes u and helps u hold the poses for longer

@RecordandoMiSer 4 года назад

One of my favorites for splits hands down. This is pure magic. So much love ang gratitude. Honestly I can't go a day without your videos, streches, workouts or meditations. Amazed by all the uploads recently. Thank you, love and light always.

@annafitpeach 4 года назад

Completely agree!

@lakeystewart 4 года назад

I almost had my full splits with this routine after months of frustration and not feeling any improvement. For some reason this sequence really works for me. Thank you so much! :)

@ClaireEmilia 4 года назад

Same! I am trying to get my splits for month. It simply doesn't work

@lakeystewart 4 года назад

@@ClaireEmilia be patient and you will get there with determination :) I have noticed doing certain stretches in different sequences works great, scene as we all have different muscle fibres and such, keep on it and see what works for you. Good luck! :)

@melanieturquoise1111 4 года назад

Hiya, don't know if you need this but remember to contract and activate your muscles in stretches to make sure their not relaxed. x

@ClaireEmilia 4 года назад

@@lakeystewart I have been trying for half a year now and have barely made any progress :( I always stretch after my workout (strength or cardio) when my muscles are really warm. It's hard for me and really discouraging tbh

@lakeystewart 4 года назад

@@ClaireEmilia I understand. I've revisited this full split over the years because after trying every night for months I became so frustrated I wasn't getting any further release into it. It makes practice unenjoyable and very disheartening at times. It was on the off chance this video seemed to allow more release for my muscles, I know one day you will hit that point to and be glad you didn't give up. Have faith and know your body is still getting something out of your efforts. I'm not in my full split yet and my last effort was not as good as the time I left the message so let's keep trying.. your not alone :)

@bouchekinne 4 года назад

Beautiful Juliana, I follow BB since about 3 years and I will never change channel, ever ! It brings so much beauty in my life 😇. I see that you did a couple videos to achieve the front split but I didn't see much for the middle split. Will you make a new video for the middle split ? I still have trouble with it 😓. thank you 🙏🙏

@K_mclaurinv 4 года назад

Loved it! I'll be practicing this often to finally get my front splits, I'm so close... Could you do a backbend class? That would be so amazing! Thank you for your great content:)

@Wladeneczkka 4 года назад

I would also appreciate backbend class :)

@juliawolson6122 3 года назад

This felt so good on my hamstrings and IT bands, I’m gonna have to do it several times a week! Thank you! Namaste 🙏🏼

@artscythe 4 года назад

I just want to say thank you. I've been doing your practices daily for the last six months and they've helped me so much physically and mentally. I can really feel the difference in my peace of mind when I practice with you. Lots of love.

@Burning0Lilac 4 года назад

If you're reading this before video, do a warm up first. Things will be easier and reduce chance of injury. I found I couldn't even get into the splits when I tried first, after a warm up it was significantly easier and I could go deeper into the postures.

@francescaroversi5999 4 года назад

If i think back to when I was a gymnast I cannot believe that its taking me so much time to get a full split....but i wont give up :)

@bohobeautiful 4 года назад

I can totally relate! After not practicing for a while it feels so hard- but with patience, you'll get there!❤️

@inma4357 4 года назад

I'm in the same place! I used to do rithmic gymnastics 15 years ago and now I can barely touch mi big toe hahaha

@makaila2646 4 года назад

💚

@hilalk-b 4 года назад

I totaly know what you are dealing with, sister. I was doing karate 5 years ago and practiced rhytmic gymnastic for a while. My body was totaly open and elastic back then. It is a little bit disappointing not to be able to move like that times, but while you practice you will get even better.

@shannonwatkin 4 года назад

Former ballet dancer. Retired about 5 years ago. Hard to believe I can't do a full split before and I'd never even stretched my IT band before I found Boho Beautiful. Unbelievably tight there.

@karolinamarvanova6848 3 года назад

This was really intense, loved it. I can feel the release in both my muscles and my emotions. Sending you all the love.

@Jjulianna 2 года назад

Hi! I’ve been doing this practice since the beginning of Covid. I remember reading one of the comments saying how they’d been doing this practice for over 2 years and I thought to myself “wow I don’t know if I’ll stick to this for so long” but here we are, I did it! It’s such a great feeling. Don’t tell yourself off, I remember that at the beginning I couldn’t even do some of the positions and now, although I’m far from being as good as Juliana, I’ve made such a progress and it feels amazing :)

@pallalakshmi8425 4 года назад

When ever I got notification....my face is filled with smile, happy so excited...love u somuch...these days iam super busy with ur yoga class....wanna practice more...wanna learn more...

@bohobeautiful 4 года назад

this means so much to us. Thank you for being with us and making all of this possible😘

@dmtsmokingman 4 года назад

This means so much to me. I love you.

@ruvimbopasi6214 3 года назад

So I started the splits journey on 7 December 2020🤗. Looking forward to come back here on the 7th of March 2021, for a 3 month progress check in💖. All the best to anyone who has started or is already on the splits journey.

@ananyasingh0910 4 года назад

Day 14 of 14-day split challenge. I am so close! Thank you Juliana!❤

@kuromi_meow8984 2 года назад

Best I have ever watched. I really love the pace of the whole process and the self appreciation part.

@chaitaya4789 4 года назад

I am so excited to try this tomorrow morning even though I have already achieved my side splits by your old video. Love you Juliana.

@Malibu310 6 месяцев назад

The key is to stay with it ... Juliana, your ways of guiding are so soothing that I have started to incorporate this session as an additional to others everyday, and in doing so, I'm able to push ''gently'' into other asanas with ease. Flexibility takes time but make the effort daily. Focus on within to create a healthier you.

@BeautifullyChanged 4 года назад

What a treat to come on this morning and find this video!!

@annalise1992 10 месяцев назад

I’ve been doing this practice everyday, Monday (maybe Sunday can’t remember) through Friday (today) and omgggg I’m almost there for my right split!!! I’m able to bring my knee to my forehead for both legs, nd I was not expecting this progress in just 5 days🫶🏼🫶🏼🫶🏼

@annalise1992 9 месяцев назад

Update: I couldn’t do yoga for a week cuz of a big essay project at school that took all my time after school😔 I ended up getting sick and life’s been tough but I’m starting back up again to what it feels like stage 0

@VishakhaChaudhary-u6f 9 месяцев назад

@@annalise1992As long as you don't give up its okay to start again . Its all about starting again and again. You got this.

@anicharkviani6461 4 года назад

I achieved my splits with your videos. Thanks🤩😍

@lanaschmidt7919 4 года назад

I hope I can do it comfortably one day, but for now it is too advanced and I need to grab onto a t-shirt to do the laying down stretches

@bohobeautiful 4 года назад

that's perfectly fine! You are exactly where you need to be in your journey! And we feel so blessed to be joining you along the way❤️

@thecircledance 4 года назад

You'll get it! :) Enjoy the journey! ❤️

@catiacastelluzzo6644 4 года назад

Step by step I’ll do it, but it’s difficult! Grazie!!

@boonneeng3851 4 года назад

Thanks Juliana.I improve a lot in my flexibility after following your yoga and Pilates practices.I am almost there to reach my full splits.🥰😘

@marieluftl2377 4 года назад

I‘m a gymnast and i already have my splits, but this is just another level of stretching. Anyway, really enjoyed doing this (will definitely do it again) and it really helps me stay flexible during quarantine!! Thank u so much for posting! Love it! :)

@davidwhittington4877 4 года назад

Juliana, this is the single most effective routine to get the splits on both sides. I’ve been doing it most days since you posted and after about a month, I can finally do the splits on my bad side as well as on my good (which I could do before). Sincere thanks for such focus and dedication, you are one in a million.

@marazanker9091 4 года назад

Thank you for your marvelous yoga sessions, your passion and your work . I practice every day with you.

@bohobeautiful 4 года назад

thank you so much for practicing with us every single day❤️

@yvonnemcleod2929 4 года назад

I was in gymnastics in high school, could do full splits but only on one side. Skip ahead 35 years I've been practicing yoga for 3 years. I can now do a full split on both sides. I just completed this one. Who would have thought I'd be more flexible at 55 than I was at 20❤❤❤

@carolm.d.6967 4 года назад

Juliana, Mark, thank you and your team! This video is incredible... it makes me feel in love with my body and with my practice. I know that I need a lot of time to achieve my splits but with this video, which is so complete, I will do it! Thank you 1000 times!!!

@bohobeautiful 4 года назад

makes our hearts light up with so much gratitude and joy🙏🏼 Have fun with the class!

@lola-sv9dq 4 года назад

I've just done this flow. Absolutely amazing! I feel so good and recharged ✨🙏🌱

@nandanakrishnadas3912 4 года назад

I got both my side splits.....!! So happy..!

@uwetrenkner9716 3 года назад

Such beautiful sunlight on this spot. Congratulations for choosing this spot at that time.

@ameliemaas6369 2 года назад

Great video! One of the few that is combining an actual yoga practice with stretching for the split and not just focusing on individual split stretches!

@makelifesimple5110 4 года назад

My left sit bone actually touched the ground today as left leg was in front in full split! It didn’t just happen, it happened as I eased in to the forward folding and arch back and repeat. ☺️my hips are very tight and I am inflexible even when I took dance. I am determined to become flexible. My current goals are: full splits, side split, lay belly flat on ground during side split and opening up hips like your “happy baby pose” with knee touching ground. I’ve been following you for a few week now and I really enjoy your yoga practices and work outs! 😊

@jasmine1599 4 года назад

I’ve been doing this practice almost everyday since its release. 💜 i love it 🥰 namaste 🙏

@pinthip9 2 года назад

ありがとう題目が日本語になっていて、嬉しくなりました。あなたの美しいヨガを日本人に見せてあげたい。あなたのヨガは素晴らしいです。💖

@martatrela6344 4 года назад

Does anybody else have a feeling that Juliana simply has abnormally long arms and that's how she can reach so far?? My arms are definitely too short :P Btw, thank you so much, I truly love your workouts and have progressed so much over the last 3 months ♡♡♡

@elenitsoka8675 4 года назад

I've been doing your videos (yoga, Pilates, fitness) for more than 3 years now and would like to say a big thank you for everything that you have offered so far..Sending you gratitude!

@sespinoza3 4 года назад

First time I ever tried this workout. WOW! It was challenging, but I would have never been able to do this before. My flexibility has improved tremendously by following watching your videos. Thank you for this amazing content!

@ashley14anderson 3 года назад

Done this a few times now and UGHHH magical. If you get into your breath and push yourself, you can feel the progress your hips are making throughout the practice. So many feelings are stored in our hips 😅🥰

@selyemperzsa1 2 года назад

Beautiful practice. I did the practice for the second time, but now all the way through. Thank you for showing how relaxing full splits can be even though I couldn't reach the floor.

@mvw10 4 года назад

Juliana! Thank you so much! I've been following you since the very beginning of this channel and you've inspired me to become a teacher. Now that I've been teaching for 9 months, people tell me I'm their favourite teacher, or I've changed their life, etc. I just want to attribute my motivations to you and the way you make me feel. I aspire to be a teacher like you - compassionate, kind but also the most beautiful and flexible yogi I've ever seen. This is basically a love letter to you (and Mark!). Ps a new friend told me he has been doing your yin videos and that you reminded him of me... Biggest compliment ever for me

@libreparaser7 4 года назад

Gracias!! BOHO BEAUTIFUL

@ElenaSuri Год назад

This was an incredible body journey through the struggle and sensations. Love you guys. Namaste 🙏

@AndThenWeWander 4 года назад

Sooo grateful for all these new videos! Thank you for always bringing the positivity and light into the world💛💛

@gearardlefore 3 года назад

This is the best sequence I have done in all my years to open my hamstrings and hips. God bless!

@bohobeautiful 3 года назад

that is so wonderful to hear it served you that way🙏🏼

@alanisparodi5934 4 года назад

this is soooo good! my body gets really relaxed and the splits come so easy

@anniek2409 4 года назад

I often find that you will demonstrate more advanced variations but seldom show an easier option for those of us who are not even at the "standard" level - would be nice to see options to both level up and down

@ajoydev3464 3 года назад

Love ur channel it inspire me to do something unique rather than our responsibility

@bohobeautiful 3 года назад

means so much to us to read that the classes can inspire you that way 🤍

@Jana-io6oq 4 года назад

I really love your new yoga videos, they have a nice touch of new spirit, playing around with yoga poses. I started following you and your lessons in january this year. when i first tried I wasn't able at all to even touch the floor with my fingertips, i was like half height of my lower leg. now I can touch the floor with nearly my whole hand without even warming up. I suffered from my backpains, thanks to scoliosis, they where chronical, I thought for the rest of my life. but they are gone. thank you so much for being love, inspiration and you.

@makaila2646 4 года назад

Janin H 💚

@ceci9399 2 года назад

I've been going through so much stress and negative emotions. This was so powerful to let go of those energies. Thank you.

@davidsimpkins1423 3 года назад

This exactly what i've been looking for,... just watching, I can feel the resonation in my body!!!

@aniaczepek8515 4 года назад

I love your videos however I feel that I need to do around 10 min warmup before doing your yoga. I’m not able to stretch my muscles when I’m not properly warmed up. Sending love 💚

@bohobeautiful 4 года назад

that's perfectly fine! You could also do a beginner yoga class first to warm yourself up in a gentle way😘

@CmoniQa 4 года назад

I have so much to work on to do a full split (I'm not even close) but I'm not giving up, maybe one day I'll do it! :)

@mina9484 4 года назад

Oh thank you ! Could you make a video on middle split and backbend please ❤❤❤

@nadeznamorris9749 4 года назад

Felt like you just read my mind, Juliana! Thank you for this practice and hoping to get that full split dream come true 😉..thank you J&M 🥰

@bohobeautiful 4 года назад

one day, we know you'll get there.💖 In the meantime: we would love for you to enjoy the journey✨✨

@sweetupbaaby1903 2 года назад

This routine has helped soooo much with sciatica pain and for opening the hips to get into a fuller split. I feel absolutely ethereal afterward. Thank you so much!

@kadaryna 4 года назад

Amazing, just when my legs were sore, found this video! So relaxing and beautiful!

@inu4138 4 года назад

My left hip is telling me yes~! But my right leg, my right leg is telling me no~~! 😂 Great video, loving these huge trees and gentle guidance ❤️ thank you

@heikeblank1742 4 года назад

The same here 😂

@myria2246 4 года назад

Same

@Purplegirl19 4 года назад

Same same!

@desmondwalker5516 4 года назад

I'm in this yoga session with you thank you much love from ghana

@bohobeautiful 4 года назад

sending you all our love back🙏🏼

@ieatmoreplants 8 месяцев назад

This hip release was the absolute best! Thank you!

@sparklingfay 4 года назад

Perfect ! I‘m in splits on both sides, yet slightly falling outwards but it’s feeling great! 🥰🙏😊

@franzifee5771 4 года назад

very intense but very needed

@ZenWithDebby 4 года назад

This one stays my favorite video to practice on my splits. Thank you for guiding me in my journey. Love, Debby

@ianimal36 2 года назад

I'm floating in hot springs after this practice, fully feeling a release in my lumber that I have needed for so long. I began with a 20 min yin yoga for upper body and ended with a short meditation. It has been a beautiful, calm, releasing morning. Thank you for facilitating this for me❤💜🙏💚 my back adjusted itself and I feel it in my brain, spinal compression on our center nervous system is no joke!

@hiSimai 4 года назад

Thank you for this amazing stretching video! It’s intense but possible. Want to do this once a week 😀

@TanveerShawn 4 года назад

One makes the full split or not, this session perfectly brings relaxation to the lower body, with lot of benefits I suppose.. This is the wonderful yoga practice for those who are fasting in this month. Lots of Love 🙏❤️😇

@HappyNHolistic 4 года назад

Tanveer Shawn i was thinking this exact same thing...this is the perfect Yoga practice during short and long term fasts!!!

@v.estestve 2 года назад

Love this class! Thank you

@thomasblaney 2 года назад

This is a fantastic stretch

@danielattard7060 4 года назад

Thanks for this! Despite the challenging practice you truly manage to spread calmness and peace towards me

@lielialo5352 4 года назад

I like this practice so much, thanks 🌸🌸🌸

@PatrickandMissy 4 года назад

Marvelous! I really like the splits workouts. Fun to have a new one! Thank you!!

@vesi5009 4 года назад

your videos consistently get better and better, year after year. You are my forever yoga instructor. I'll always continue to purchase the courses you guys make. ♥️

@nilistein3995 4 года назад

I love this exercises. I can't believe how much it help also with back pain. Thank you so much for your beautiful exercises and meditation. Namaste 🙏

@mohammadnikkhou6307 3 года назад

Hi. Simply thanks for your good program.☺

@sherules5005 2 года назад

8/2/22 today's yoga was less intense than yesterday. In the half split, I can finally rest my head on my knee 😻yay. I'm a few inches over the ground and can rest my head over the knee still on splits. I feel accomplished. Will keep trying. Thanks Boho Beautiful Yoga ❤️🤳🏿💪🏿🙌🏿😀👍🏿

@natassjaparadis9551 4 года назад

I am over the moon with this practice!! So happy!! Thank you so much!!!! 🌷🧡

@leasghostworld 4 года назад

Thank you for this awesome class! After an incredibly hard leg workout this morning, these stretches are just what I needed. I will definitely get back to this as I'm really trying to improve my flexibility at the moment :)

@sweetbigbrowneyes 4 года назад

Thank you so much for this flow! So relaxing and opening

@JP-fe3sn 4 года назад

thank you so much for all your posts! You are a ray of sunshine!

@parisberlin528 4 года назад

Such amazing practise, almost back in my splits now ❤️

@dr.surenderkumar5157 2 года назад

A tremendous demonstrable explaination....

@shabnamrahimi4042 Год назад

Please make one like this for the middle splits

@helenzhao222 4 года назад

Who else is kinda flexible on one side but SO stiff on the other??

@silkko 4 года назад

thats normal:)

@nicolepierre8490 4 года назад

i am. my left side is 10x more thought than my right

@thisisthewhey8919 4 года назад

Omg yes!! Me too! It's a little frustrating

@mafaldinha77 4 года назад

@@nicolepierre8490 same here

@Katesdwarfs 4 года назад

Yes! Or I feel stiff and flexible in certain muscles on one side and then it's different flexibility and resistance on the other.

@parmidapa1976 Год назад

I have a long way for split .. But it was perfect practice 😇

@gladddd24 4 года назад

Thank you so much for your videos they have helped me so much during the lock down (in france). I'd loved to have a video of you the only about prenatal yoga, what move should we do or avoid... thank you so much for your calm, sincerity and passion !

@bohobeautiful 4 года назад

anything we can do to make you feel better is what lights up our hearts❤️ We'd love to share prenatal classes, but before we do, we want to make sure we give the best advice we can- which is why we first want to partake in a specific training for this💖

@gladddd24 4 года назад

@@bohobeautiful thank you for your reply :)

@petitevoyoute729 3 года назад

I just finished the 14 days split challenge. Still no split but pretty proud of me! Hopefully I'll have my splits this year

@nadiabarmasse5294 4 года назад

This class was awesome, my body is so relaxed now ♥️♥️♥️

@bohobeautiful 4 года назад

makes us so happy❤️

@jaybae7315 4 года назад

Thank you SO SO much.

@birandcagla 2 года назад

thank yu for this practice. have a nice day

@TomboiiLinkZ 4 года назад

I've been sedentary this whole week but this video really helped me stretch it out! thank you so much!

@milkacleopatra3171 4 года назад

Thank you so much for great stretching and using original names of asanas. This practice give me so much peace.

@theoaklandzoo9128 4 года назад

I can't believe how i could live without yoga before. It makes me feel sooooo good!!! I could never imagine, how blocked my hips are, but that's probably due to my preveous heavy stressed life...

@cam.s178 4 года назад

This came at the right time for me! I was trying to improve flexibility with different RU-vid videos but yours is the best! Love the combination of the yoga, the music and your voice to help me improve