30 Min Yoga For Tight & Sore Hips, Glutes, Hamstrings, & Quads | Post Workout Yoga ➤ Day 13
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- Опубликовано: 12 янв 2021
- A 30 minute post workout yoga for sore muscles targets your hips, hamstrings, glutes, and quads. This is a perfect deep stretch yoga class for after working out, standing, sitting, running, or walking more than your body is used to as it released tension, calms lactic acid release, detoxifies, and gives the attention a sore body craves.
Although it is a gentle Boho Beautiful yoga practice, this class will be focused on going deep into your lower body to relieve any tension and stiffness that is building. Aimed to release physical restrictions but also at relaxing your mind, through these asanas you will also let go of any negative energy, fear, stress, or anxiety.
Do this yoga class for lower body at the end of the day, post training, or after a busy work day to gift you and your body 30 minutes of deep release and relaxation.
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Yoga Instructor: Juliana Spicoluk
Video Production: Mark Spicoluk
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Хобби
I just did this practice for the first time and at the end, I started crying. The release I felt both physically and emotionally was something that I did not expect for the first time doing this practice. I have been suffering from sciatica and have bursitis on my hip and have been in so much pain for so long due to tightness in my hips, glutes and hamstrings. Between Mark's practice for sciatica and this practice for sore muscles, I believe I can begin my journey toward healing. I am 65 years old and have been doing yoga for about 10 years now and, quite frankly, these 2 practices are the best that I have ever done. So, thank you from the bottom of my heart. I know that you released this video in 2021 and may not see my comment, but I felt the need to thank you anyway. Namaste.
❤❤❤ I am happy for u
Awsome! I have different reasons but I started crying as well this to us my first time you can feel the love
I just farted and shat the bed. Namaste.
@@Rachelllllll2024perhaps some colon cleansing and change if diet is in order..😅
Where can I find ‘mark’s practice for sciatica’? X
Love that atmosphere. The world needs more relaxation. I wish everybody a beautiful week
sending you some more relaxing energy 😘😘
@@bohobeautiful You are so kind. Thank you very much.
Yes!
“‘We can’t silence the mind…so the best thing we can do is just be aware.’” Wow. I am constantly trying to force my mind to shut up, but really I am unaware of what my mind is needing to process, heal, and work through. Beware the mind all ye yogis. 😁 Thank you for such a beautiful practice. It felt so amazing:)
When I was doing the pigeon pose on the second leg I actually started crying, i felt like a big wave of emotions invading me. Thank you so much for your work and for making my life better every day 🤍
Myself also! Release in the hips for me is consistent with releasing of emotion. Let it go, sista. And thaaaank you, Boho Beautiful Yoga!
Didn't feel that during any of the stretches as I was too busy with the physical pain (couldn't close the eyes either - when the stretch is intense, closing the eyes puts me into a panic mode, idk why), but I did feel a bit of it during the shavasana afterwards - didn't really cry, but it was close!
omg me too!
Me too!
Me too, all my suppressed emotions just poured out!
Really appreciate how you choose your words. Everyone is on their own journey plus every body is different, thank you for letting us know wherever you're at it's okay ❤
This has been the best 13 days of release. Thank you so much!
This video is excellent! The positive thoughts and the postures. 🎉❤
Thank you so much Juliana! My leg and hip muscles were still tight after soccer with my boy a couple days ago, and I needed to stretch. I’ve not really done yoga before, only basic stretching before and after workouts, but this was amazing! Some positions a little difficult for me as it’s the first time, but really helped.
I’ll be checking out your website. Thank you for sharing your gifts 🙏🏾
My fave practice when my legs are sore after hiking or running. 🙏🏻You two are blessing on this planet. 🙂
This is perfect! Thank you so much Juliana & Mark! I've been sitting way too much and this is helpful. Take care!
This was so amazing
Perfect after yesterday's lower body workout 😊 Will do this yoga sequence now😍 Thank you for all that free content!💕🙏
hope you had fun!! And yes it is a perfect combo ❤️
Perfect timing btw! I've just finished a workout when this class came in 😁 Brilliant! Thanks very much indeed!
how amazing! Have a wonderful day 🙏🏼🙏🏼
A warm hello, and a big thank you for your time sharing your practice. Relatively new to yoga and my hips and glutes also want to make me cry with the stiffness and pain during these poses 😅 but it’s very much in a good way, practice and patience is key. Dedication and love to yourself, and others😉 so on than note, I wish anyone reading this a wonderful day, don’t give up hope, the sun is always shining even if the sky’s are grey. You’re worthy and beautiful. Namaste 🙏🏽❤️😘
That was an excellent class thank you, looking forward tomorrow.
This is an amazing class! You are, unequivocally, the best yoga teacher there is. Thank you for your awesome channel!
This was AMAZING. I'm currently training for a marathon and had a 20 mile run yesterday- I wanted to find the perfect yoga video for some deep release and relaxation and once again, you do not disappoint. Some of those poses went deeper into my piriformis than any have before. I was NOT expecting the incredible emotional and mental release that went along with this one. Thank you.
Exactly what I needed. Thank you so much for all of your wonderful content over the years ❤️
I just love you so much .. you are the best thing that has ever happens to me.
Last year, I don't know what happened but my back was in pain.
I was unable to move much. I used to cry alot, I felt like helpless.
But after December I started to feel good. And you know what after getting better. In the new year, the first thing that I did was your yoga.
I cannot tell you how important you are for me.
I have lost all my flexibility and strength. But I do, whatever I could and however I could.
But I am starting to feel a bit better in 12 days.
I love you so much. Namaste !!
Love and light 😭❤️
reading this means everything to us! Thank you so much for stepping onto your mat in the first place even though you were in such pain. Yoga can be so incredibly healing, but it for sure takes time, patience and also some love and compassion towards our bodies ❤️❤️ Sending you all our love and gratitude 🙏🏼
I have been looking forward to a post workout yoga to release my body after your yoga workouts! Amazing as always 🌻
hope that this post yoga stretch serves you as you were looking for😘😘😘
Ваши практики это любовь! Спасибо большое ❤
such good timing wow, when i woke up my hips were so tight this morning. thank you for always knowing just what we need. i hope your day has been a bright one!
This is my favorite type/style of yoga.
I loved this so much. It was very intense and there were moments I had to tell myself it’s ok just release.
Yin yoga is my therapy. Thank you 🙏
Beautiful! 💙 Thank you! 🙏 Can't wait for the final day tomorrow!
A similar thing happened to me when I was in the pigeon pose. My hips were so tight and I felt such an emotional relief and connection to my inner child, I listened to that release and felt such peace and forgiveness for myself. Truly a beautiful experience. Thank you for this class.
I always love your classes. They often challenge me in a good way, and leave me feeling relaxed with a sense of accomplishment. Thank you for all that you do!
I cannot begin to explain how much this practice helped me today, physcially and mentally! Releasing tension in my hips has really helped the pain I was having in my quads after doing lots of intense sport. Thank you so much Juliana! I've been doing one of your classes every single day of 2021 and am so grateful for all the wonderful benefits and peace they have brought me through challenging times.
This is exactly what I needed this morning. Thank you! 🧡🙏🏼
Namaste! beautiful Saturday everybody
Same. I feel so relaxed and so much better now :)
What a beautiful practice! What a great yoga teacher you are. I’m grateful 🙏🏽❤️🇧🇷
I absolutely love your creativity in your sequence development. Your talent is so inspiring ♥️♥️♥️♥️
Thank you for sharing us amazing yoga class continuously! I’ve been doing these beautiful yoga postures for the last week. Every time i finish a class, i feel soooo good and thank myself for not giving up. Namaste 😊🙏🏻🧡
I have been doing pigeon pose for nearly 2 years. This is my one of the favorite postures, it always soothes me but never have I cried. But today, the moment my hip released, I started crying really hard. I don't know why..but I feel lighter now. Thank you Juliana and Mark for helping even at the subconcious level. Thanks a lot! I always say..you are home !!
This was such a beautiful and peaceful session for me. It is June and warm and breezy. I did my session on my balcony this morning. the poses and the mindfulness and choice of words are exactly what I needed today. Thank You 💚
You are magic! Thank you for introducing me to the amazing world of yoga❤️ Forever thankful 🙏🏼 🧘🏼♀️
THANK YOU, you just made my day so much better!
Thank you so much for these helpful videos of a good quality for the body and for the soul. Thank you 🙏🏽☺️
Thank you so much for all your work. You are true blessing 💚
absolutely pertfect millions thanks for keeping us sane these last few years love u both from UK
your sessions are actually pure Love..!! :-)
Released and relaxed, also stronger at heart😁❤️. And ready for what life is offering today. Thank you so much, Juliana and Mark. Sending much love to everyone from Jakarta. Have a beautiful Thursday. Namaste❤️
Moving a little bit in Lizard pose to find that deep stretch really worked for me. I was able to go deeper than before. Thank you so much it felt amazing 😍
Thank you 🙏 this was such an amazing release. Exactly what I’ve been searching for. 💕
Thank you 🙏 I absolutely LOVED this session. Really grateful. Namaste
Thank you so much for this lovely practice. ❤
I will be going back to this one often. So sore/tight. Thank you for this beautiful session.
Thank you @Boho Beautiful, this practice made me feel so good and energised! I did it on the first day on my period when I was feeling some pain in the lower belly area, and after the practice it was all gone and I felt whole and blissed! Thank you so much for girting this time to us, I wish you all the best
It was so serene and beautiful. Namaste
Amazing relaxing flow. Thank you!!!!
Just did this and wow, this has been the best relieving yoga I’ve ever have done . Your words and voice are so soothing and beautiful, I was falling asleep, you have such a beautiful energy, Thank you so much for everything, much love.
This was amazing, just what my body needed after training legs yesterday. Thank you!
This was absolutely wonderful. I feel so much better! Thanks
Wonderful! Thank you.
10/10 This helped me so much.
I was on day 3 of being sore from a lower body workout and had the longest day ever. I’m so grateful for this practice. Thank you. 🙏
Truly, just what I needed. Namaste 🙏🏼
Amazing for my hips after running and cycling 🥰
After a really emotional week and awaking from Lion's Gate I stumbled upon this video today. To say that this was exactly what my spirit needed today, is an under statement. THANK YOU, THANK YOU, THANK YOU. 🙏🏼 I am not one to usually leave comments but your words and guidance feels no less than magic right now.
Awesome start of the day thank you!
Thank you for this session! ❤ I have been with so much pain in my hip, and this practice helped me right away! Thank you for what you do and share to the world 🙏🏼
Beautiful as always ❤️✨🙏🏻
What a beautiful practice. And so true that we can choose how to react. We should always be mindful of that
You're right, grace is all around us. This flow+ the meditation had me feeling I was lost on a beach somewhere with my kids, forgotten stresses and sadnesses. TY, from the bottom of my heart🌻😭🙏🏼
how wonderful! Keep that beautiful imagination in your mind and revisit it whenever you feel like it❤️❤️
Just what I needed! feels so good! Thank you
Thank you, Juliana!My every morning ☀️starts with your yoga videos and it energizes me.Every evening 🌜I finish with 14 day yoga program and feel like peace and love😌.Thank you for the opportunity to be the best version of myself.I am with you from 2018,and I can say that you make the best yoga videos in RUclips.
I’m eternally grateful Juliana and Mark,you make my life better
Love and light from Belarus ✨❤️
we have to thank you from the bottom of our hearts for being here with us, for supporting us ever since 2018 and for all the love and support you send our way! This is what makes all of this possible and at the same time so incredibly beautiful❤️❤️
this was so beautiful and so helpful, thank you!
I cant wait to do this after my run!!!
This was so lovely! Thank you!
Perfect yoga for after downhill skiing! Thank you!
Loved this!!!!!!!
Great practice! I loved the child’s pose pigeon variation! How Fun! Thank you for sharing!
She's the only yoga youtuber I watch. AMAZING!
This one is super amazing! Thank you.
Best practice I’ve followed along w/ so far on RUclips 👍
Relaxing and calming voice, great practice 🥰
That was amazing. I’m very new at Yoga but do a lot of hiking and running, this was just what was needed to relax and stretch out those muscle groups.
I’ve only just discovered Boho Beautiful but will be going back to start from day one. Thank you, Namaste 🙏🏽🕉
Such a beautiful release. Thank you x
I just arrived home after a 7 hour trekking and this was perfectly splendid to stretch all my muscels. Thank you so much guys for your lovely work as always! 💕🙏🌈🍀
yoo! Thanks! that was delightful!
Another wonderful class. Your courses allow me to reach levels of body awareness that I haven’t been able to before. Thank you 🙏🏾💗
makes us so so grateful! Thank you so much for another day on the mat with you❤️
Loved this, thank you
Lately with all the stress and anxiety of the news cycle and what's been going on in the world, I've been doing a lot of higher-intensity workouts to take my mind off of things- as I keep saying to people, "can't check the headlines while you're doing cardio." But I think really I was just working overly hard and not processing my emotions, because I did this yoga flow tonight and at several points during it, I just felt tears running down my face. I think in all the time I was spending working my body hard, I wasn't letting it let go, and the emotional release of finally doing a slow, mindful practice shifted me entirely. Doing this felt SO good. Thank you
Simply wonderful❤
This practice felt so amazing 😇🤍💫
Another one from you added to my favoriter yoga list! Thank you💞
My hips are thanking you! 😅 lol that was a great release, u feel fantastic! Happy 13th day everyone!! Many many blessings to you all and have a beautiful wonderful day today! Namaste friends 🙏🤗💗
That is amazing! Sending you so much love and light!
This felt so amazing!!
This was beautiful 🌸🧘🏼♀️ really enjoyed it and will do it again
Thank you, you are the best guru I had seen ever🙏🌹
This practice is amazing! Thank you 🤍
Gotta be one of my favs of yours!! Amazing x thank you
Good morning and thank you so much ma'am
This really is an incredible class. Thankyou.
Thanks for a wonderful class! After hiking with my toddler on my back, this was exactly what i needed. Great muscle release!
beautiful as usual. thank you!!!
Thanks a lot for this great video. You have such a beautiful soothing voice 😊😊
Awesome..while watching you doing this,it seems soo easy.. practice v made you so perfect n flexible..wish all your inner peace shower bliss for you coming new guest.happy motherhood ❤️❤️
I am trying to prioritize deep stretching per my massage therapist to release all the built up tension from running, this was great! Thank you!
Best of the series somber. Looking forward 🙏
Great class!
Thank you!
My first class with you. My body, my hips and I thank you. Great class