20 Min Yoga For Strength, Flexibility, & Balance | Gracefully Find Your Centre ➤ Day 6
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- Опубликовано: 21 авг 2024
- This 20 minute yoga class is a great way to build strength, balance, and flexibility. Furthermore this Boho Beautiful yoga class focusses on many different standing and deep stretching yoga asanas to not only help you improve your personal yoga practice but also build greater strength in your core and stability.
Remember to be kind and patient with yourself, if you fall out of any of these standing yoga poses, simply come back to your breath and get right back in.
Falling out is always part of the process to building a stronger practice.
So roll out your mat. And let's begin!
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Yoga Instructor: Juliana Spicoluk
Video Production: Mark Spicoluk
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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.
Julianna, your Bird of Paradise was the most spectacular thing I expect to see today. Only you could make such a crazy, awkward pose look absolutely elegant and beautiful. Mine was more of a Tangled Heap of Paradise!
oh thank you so much for your kind words! As a professional dancer as a kid you start working on your flexibility early on...so do not beat yourself up! You are exactly where you need to be🙏🏼
@@bohobeautiful Thank you so much! And I didn't know you were a dancer; that explains a lot!
Thank you for such a peaceful flow before the Christmas Eve in orthodox Christians. It has brought a very festive and special mood in this year Christmas. Bring all my love and light from Ukraine!)
This piano background music made this yoga class even more peaceful🧘♀️
Words cannot express how much gratitude I have for you. Thank you, Boho Beautiful, for giving us the tools and guidance for our journey.
Agree 100%
we have to return you the same gratitude. Without your support we would not be where we are!❤️❤️❤️
Practicing with you is always a mystical experience, these flows always surprise me. I truly appreciate your work ❤
means so much to us that they make you feel that way❤️❤️Thank you so much for your appreciation!
I just want to say that these yoga classes and meditations have been really helpful... I want to thank you julianna and mark for making these videos.. with lots of love, thank you 🙏🏽😊
Well said. We need all the help we can get these days to stay grounded and well.💛🙏
we have to thank you so much for being with us on this journey! Sending you all our love😘😘
That’s the closest I’ve ever been to a bird of paradise! I’ve always been too afraid to try, but now I know it’s doable. Yay!!! Thank you. 🧚🏽♀️🤗💗
that is amazing! If you come back to the pose consistently you will be able to feel the progress you have made over time 🙏🏼🙏🏼
Rise n’ shine everyone! Namaste.
Such a wonderful way to start the day!
Namaste to you!❤️
I didn’t expect a Bird Of Paradise, but it was really fun! Haven’t done that one in months 🙈 Thank you so much for this challenging, but amazing, yoga practice 🙏🧘🏻♀️
Thank you so much for offering all those videos for free! :) many hugs from Austria :) ❤️
thank you so much for practicing with us! Sending all our love to Austria❤️
The thought that Julianna and Mark planned all of this months in advance is just priceless! How thoughtful and loving of them! ♥️
Julianna and Mark! Thank you for everything that you do! You are such a light! It is not just a practice, it is philosophy! Thank you for sharing with us!
This is the first time I could do a full Chaturanga! Practise makes perfect!
Thanks for helping me challenge myself. & for finding the most important tree that is still standing through a pandemic, & 2 hurricanes in one year. I appreciate you both!
thank you so much for showing up on your mat even with all those challenges 🙏🏼🙏🏼sending you all our love!
4/4/22 😅🧘🏾♀️🙏🏾 glad I showed up for this practice 💪🏾 in the AM 😊💛🇰🇪. I was able to do binded side angle pose to Bird of paradise and extended my leg halfway 🙏🏾. I'm happy for this great milestone 😇. Thanks Boho Beautiful Yoga for your insights and encouragement 🧘🏾♀️🇰🇪💙
It was challenging but I feel very happy and calm ❤ And I almost did the bird of paradise, I'm so proud ! 😊❤ Thank you so much Juliana and Mark for this wonderful class 😊 !
I just love that you keep all your workouts so Natural that is why I feel so connected and comfortable during the practice. 😄😄
we feel the same connection to you when we shoot the classes! That is for sure the most beautiful and blissful feeling🙏🏼🙏🏼
Thank you for all the different variations you offer! I find that I am able to experiment and challenge myself a little more each time I do this. My bird of paradise was definitely not pretty but I giggled when I realized I could actually do the first variation of the bind! In another 20 years, maybe I'll do the full version!
Thank you for your beautiful videos! I watch them everyday and have come to love my morning yoga practice. I’m going to keep working on the Bird of paradise. I couldn’t get there today but maybe one day soon. 🤞
i cant thank u enough how much effort u guys put into this even though the worlds situation isnt so supporting and also the boho cutipieee on the way in this world :)
GUYS KNOW THAT WE LOOOVEEEEEEE U AND WILL ALWAYS SUPPORT U GUYS FOREVERRRR HEHHEHZZVXVN
Thank you so much for your love and support! It means the world to us to know you will be with us 🙏🏼🙏🏼sending you our deepest gratitude!
@@bohobeautiful not only me but our whole bigggie family will be always with uu :)
What a wonderful yoga class! It has made my day! See you on the mat🤗 Namaste🙏🧘🏽♀️🌿
Your videos are changing my life. Today after my practice, I bowed to you, as my teacher.
I remember I used to hate yoga. I really didn't understand it. But when I kept watching and following through your videos I have fallen in love with this. Thank you so much again ❤️💖
oh that means so much to us! Thank you so much for being here with su and for giving yoga another chance😘
I'm not sure what it is about this particular series, but these practices are the best. I miss the beautiful landscapes, of course, but something about each one of these videos is perfect. Maybe it's the live talking as opposed to the voice over? It is more engaging and grounding and I really appreciate them.
Even though I’m nowhere near bird of paradise, I finally got the bind on my left side today! I’m so proud of myself, thank you!!
Thank you so much for your guided meditations. I have been doing them as part of the 14 days and it as helped me so much. My anxiety and stress levels have been down, I’ve been more focused at university, and feel overall more in peace with myself. From my heart to yours, thank you so much 🙏
thank you so much for meditating with us and taking the time to connect with yourself. It makes us so incredibly happy to read that the practice has been serving you that way! All our positive energy and love to you❤️❤️
I may have missed a day and fallen behind, but I'm not gonna give up now that I've started ^.^
Thank you for making these videos, and being a part of my inspiration to live a better life ♡
I started 4 days late and was behind from the beginning, its okay! We can do it in our own time. My goal is to finish the 14 day program by the end of January. Even if I don't manage to do it everyday, I can come back to it again the next day :)
I really appreciated the bird of paradise variation. I am currently working with a shoulder injury that prevents me from doing the full expression on one side and would have never thought to just substitute with the hip opening. Thank you!
I have been following you for like half a year and I have benefited so much from every episode from yoga to meditations. You are amazing! Congratulations to the baby and have an amazing new year! From my heart to yours!
I was absolutely not in the mood before the practice, but afterwards I felt gorgeous. Your yoga is one of the best things that happened to me, thank you very much ❤
I absolutely loved this video today! No one has ever thoroughly explained the "birds of paradise" pose to me and it always looked way too intimidatingly hard. I'm so grateful for your ability to explain these difficult postures in such a basic way. I actually did one of the variations today and it honestly made me so so happy! Thank you so much. xx Namaste
Loved this, the music, the sound of your voice, the flow, just perfect. Thank you
I started my yoga journey with you Juliana 4 years ago, during the most difficult period of my life, recovering from serious mental traumas. You completely changed my life, I jumped from darkness to light. Thank you so much
My daughter suffers from headaches and neck pain (maybe due to scoliosis) She finds your videos so helpful in helping relieve some of her pain. And helps her anxiety tremendously! My other daughter even joins in and enjoys it, too! Thank you for sharing your light. Love and light!
this flow was so grounding! i havent done a yoga flow with too many balancing poses in a while so it was nice to really find that balance, stillness and strength within
I love you guys ❤️❤️ Thank you for everything you do. I am with you for nearly 3 years and adore your work. I am doing this challenge and manage to convince 3 of my friends to do it as well. We all needed it badly and we are so happy to be a part of it. Lots of love. Namaste
I'm impressed; the bird of paradise is indeed doable! My balance today was good. I really enjoy this class. Feeling extra grateful for you Juliana, and Mark. The daily practice with you (and meditation) really helps me, more mentally than physically sometimes.
Thank you so much! I hope you're enjoying the family time and that the baby is well. Love
It was super super great when you said that it's okay if you can't do the bird or paradise and you are not a beginner too.. that really lifted my spirit as I could come only half way. But considering my body's progress in all these months to hold these asanas with so much strength, I have full trust that one day I'll be able to get to the full variation as well. More love and gratitude your way fot giving the positive and hopeful vibes always❤️❤️❤️
Finding Boho Beautiful and being able to do yoga along side you and Mark has been such an amazing journey and I can see a change in my life in many ways, especially mentally. Thank you so much for such wonderful classes and sharing yourselves with the world.
Your cuing is so helpful for me! You seem to know just what to say and when! I really appreciate this quality content. Sending you both love and light!
makes us so happy that you enjoy the classes! Sending you our love and gratitude 🙏🏼
It was you who helped me recover from an injury , it was you who introduced me to yoga. Now that I'm a teacher myself I'm still choosing you every single day. Hope to meet you in person one day. Sending a big warm hug to all of your beautiful family. Thank you so so so much 💙🙏
Juliana, it has been wonderful to have been with you for several years, and to in that time watch you flourish into the beautiful BEing you are today. Now you carry yourself with even more peace, security, and trust in yourself and the Universe. I am so proud of you. You are going to make a stellar mother. Thank you for sharing your journey with us
❤🙏❤
Such a magic yoga class for Christmas! Today is sunny frozy and serene...thank you very much:)
you made me feel so much lighter! I love balancing, it just gives me such satisfaction and brings back peace! loved it
I just did two of your most recent classes at a beautiful beachfront hotel in Tulum! Thank you Juliana! You are incredible 🙏🏻🤗🦋
So peaceful, so grounding! Thank you ❤
I did this class about a month ago and I couldn't hold any of the poses. I've been doing boho beautiful 4 times a week since and today I felt stronger and could hold alot of the poses to my surprise. Thank you so much.
Trying to get more into yoga, mindfullness and flexibility. So glad I joined your 14 day yoga sessions, thank you for taking the time to create this. I have felt sooooo much better and feel that I am on my way to exactly what I am searching for!
This was probably the best yoga I have ever done. I was surprised how well I did some poses. Thank you very much for this practise and for the hours I can spend with you on my way for better me every week. Love and Light,
Ela❤
bird of paradise - wow! i‘m learning great stuff here!
I think this has to be my favorite yoga class of yours! I didn’t think my body could move in these ways, I’m excited to see my progress the rest of this journey!
Always one of my favourites... I feel so good everytime I do this practice. Thank yo so much
This class was too much beautiful and specially powerful! Thank you!
Thank you so much Julianna, & Mark!!!!....your gentle sincere loving encouragement keeps me coming back for more! You're an inspiration to want to keep going with my journey! I've been in a deep state of transformation from being affected by addiction, depression, anxiety and now am being reborn into the amazing creation that I was intended to be!
🕊💜🙏Sara
Thank you, exactly what I needed this evening after feeling pretty discombobulated xxx
a few weeks ago I started doing yoga every morning und I never was able to do the bird of paradies until today and I almost cried because I was so proud of myself! thank you so much for transforming my life for the better
Thanks julianna for this class , perfect balance of strong but grounding with a pace and flow you always felt connected to your body. I have not been feeling as strong as usal so this was just right for me!
This practise filled me completely with joy and i find myself within peace (very rare constitution for me). (and besides that my balance went a little bit off lately, so this came right away anyway!)
What a wonderful teacher you are Juliana. I feel so blessed to have been learning not only yoga with you but kindness, compassion, love, respect, discipline, strength, self love, self respect, gratitude.... you guys are one of the biggest gifts I’ve received. Thank you Juliana and Mark for everything. I have so much love for you three (I haven’t met the baby yet but I already have love for her/him). Love and light 💫💖🧘♀️😘🙏🏼
Thank you for mentioning that some poses aren't necessary "beginner" poses but are just variations. I've done bird of paradise, but it wasn't happening today and the modifications were very helpful.
This one was so great Juliana!!! Thanks so much! Really needed the binding for my shoulder and hamstrings.
I looove these balancing poses! Day 6 - done :)
Loved this practice! Thank you so much for adding advanced variations to the poses🙏❤️😁!!!
absolutely love your classes. love it when you provide more advanced yoga. ❤️❤️❤️❤️ thank you
Thank you so very much for this beautiful opportunity. As a beginner I am deeply grateful for the modifications that you provide
After finishing this class, i feel energized, strong and beautiful. Still working on my balance. Only can do the binding standing. I am patient thru the process to bird of paradise. Thank you so much Juliana for the variation and guidance. Sending much love to three of you. 💖 💖 💖
This was so magical!! I couldn't stop myself from repeating Day 6 for two days in a row...Thank you
Thank you for always sharing some peace in my day. I 💗 you!
her voice my godd! soo soothing and beautiful..... i just started to do this routine and it really helped me to improve my balance and flexibility/....... Thank u so much boho beautiful ( Juliana di ) thank u so much... keep improving and bringing helpful videos!.
Thank you so much for this programme and all the love you put into your videos ♥️ these yoga sessions give me so much strength during these very depressing times! You have no idea 🙏🏻
thank you so much for joining us for the program! It means so much to us that you enjoy them❤️❤️may those two weeks bring you lots of peace, mindful moments and light💖
I can't tell you how much I'm loving this program... Every practice is wonderful in its own way! I loved this one because it was all about finding our balance and also finding patience; another thing I've loved is seeing that, even when Juliana looses her balance, she keeps that part in the video to just show us that it's normal. It means the world to me.🙏🏻💛
Hi Beautiful. I was really intriqued come to find out we were doing balance. I was able to do the step up from beginner. I dont consider myself beginner anymore just because of the fact; I have been going at yoga practice for about 6 years now on and off. Thank you Juliana for your amazing work!
Can't believe I'm half way through my second round of your 14 day journey. This new routine I'm in has made this painful January fly by. And I can't be more thankful. Again, thank you. I turned 30 last June and have never felt better. Peace and Love to all 3 of you🌻🙏🏼🧘🏼♀️
your understanding and positive energie just touched me. everyday you motivate me. you give me so much to grow and develop. can't thank you enough, I guess I also needed it bevor the pandemic, but im so glad I have found you now and have the possibility to enjoy you.
Ive tried so many classes and so many teachers but seriously by doing yoga by myself through here with you I have gained so much strength within and physically, no practice feels like the ones you cultivate. thank you so much
Amazed by the peacefulness and gentleness of your teaching! Thank you so much for creating this channel!
I started my yoga journey with you from July 2020. Today only I was able to do pose A Bird of Paradise...thank you ...for teaching us keeping patience with ourselves. NAMASTE..sending you LOVE and LIGHT from my heart😊🙏🙏
we are so so proud of you for progressing that fast! That is incredible 🙏🏼🙏🏼but we are even more happy to hear that the concept of patience is something we could also bring closer to you😘😘😘
Thank you for replying to my messages....It means a lot to me🙏🙏.....My messages are to express my gratitute to your teachings🙏🙏....looking forward to today's yoga session😊😊🙏🙏
Time flies fast, it felt like five minutes... Usually I struggle a bit more with your yoga flows, but this 14 days series is super beginner friendly, such a great start for working on my balance and flexibility.
Love doing yoga with you, thank you so much for all your hard work!
I have been burning to write this comment from the moment I entered the bird of paradise. I literally burst into tears when I got it right first time. Thank you for being such a crucial crutch it my transformation. This 14 days is the best work you guys have done yet. The classes have progressed so beautifully with me on this 7 days so far. Namaste and I thank you from the bottom of my 💓
I have this saved as one of my favourites. It's exactly what I need after I've ploughed into work for long hours of the day. It's the ultimate in beautiful, 'body and mind loving' movement. Thank you so much! Namaste x
I like this magic music in the video and this wonderful practice! Thank you!
This is the first time to do Bird of Paradise quite challenging but was able to do it. Thank you Juliana for inspiring and pushing me where I can be. Left foot still in progress but will get there. :-) Namaste!
Awww I am so so so so thankful I came across this channel! On one side I even regret that this happens so late to me :-) but on the other: I am overly happy....and so so happy for your gentle but also straight voice, your graceful Yogapractise and so so much happy for all the advanced positions! Thank you for allllll your work and your time with us! I am sooo blessed....so lets have a great time together :-)))
You are an angel thank you for sharing all the love and amazing yoga practice 🙏Namaste sister xx
This was amazing, i didn't realise how much i needed to do some balancing poses. I hope you can do a longer video focused on this! Thank you
I love the music!! I think you’ve changed it!! It’s magical🙏🙏❤️❤️
My favourite meditation 🧘🏻♀️🙏🏼🙏🏼Thank you 🙌🏼🙌🏼
Hey juliana thank u so much for posting this beautiful program and I truly enjoying this journey
Yoga literally keeps me calm and relax as I'm crossing through adolescence I feel many physical and emotional changes in me and sometimes I feel uncomfortable because of my certain circumstances through which I crossing now a days but your yoga and meditation is helping me a lot thank u so much lots of love from India 😊🥰
So grateful to get your yoga classes here on RUclips for free. Thankyou!
Day 6 complete!!!! Namaste Juliana and Mark, thanks for yoga classes and meditations, they are awesome.
this class is my favorite of the 14 days journey yet! I was feeling very anxious and now I feel more at peace and confident, thank you!
I am so glad to be participating in this challenge. It is so refreshing and peaceful! It is so hard for me to survive a day without your workouts🥺 Your channel is absolutely my favorite one because it doesn't matter whether my day was awfull. Your Yoga Workouts makes them brighter🤩
Thank you so much. For the past 3 years, your yoga and meditation videos have provided me with so much strength and confidence. I really can’t thank you enough for your videos and how much they continue to help me everyday. Thank you.
thank you from the bottom of our hearts for being on this journey with us for 3 years already! We could not be more grateful for all the love and support you send our way🙏🏼🙏🏼all the light to you!
Thank you, thank you. Your flows always lift me up. I appreciate that pace and grace. Much love.
Lovely Lovely Lovely Thank You so much
Namaste
Sending you Love and Light
That was so good
Feels so sweet
I'm so Happy and satisfied following u recently, I'm living my first experience in this channel which is the 14 days Yoga n Meditation journey. I confess I skipped somedays in between till now yet I don't feel bad about it actually Cuz in the past I used to blame myself if I didn't do anything in the Best Way Sense I'm a perfectionist, yet I've learnt lately that it's okay to go in twists but the most important thing is to come Back to the right road to HOLD BACK THE TRACK AGAIN ALWAYS 🔥
For as long as u blame urself u're not gonna make anything out, u're not gonna go no where Believe me I've been there 4 a long time and still dusting that Off. Blaming Holds u Back.
So forgive urself and treat urself as nice as u treat a little baby.
Baby Steps 👣
thank you so much! your yoga classes are so energetic and satisfying!
Yeah, day 6! 🙏
Wonder if I'll ever be able to do birds of paradise 😅
cannot wait to see you back for day 7!
And bird of paradise takes a lot of practice and patience🤍
Well, actually, I did hated yoga. That was a friend of mine who recommended me to start 14 days yoga at boho beautiful, however I was pretty sarcastic about this idea. The first day of practice I was extremely angry and stressed, but somehow now I'm doing day 6 and ,surprisingly, start enjoying it. Thank you so much!
Thank you for this flow. It gave me so much courage and I suddenly found myself in Bird of Paradise for the first time in a full extension! Such a magical experience! Thank you. Thank you. Thank you.