15 MIN Yoga For Flexibility | Stretch Class To Release Tight Hips, Legs, & Increase Mobility

Рет қаралды 435,259

Күн бұрын

A 15 minute yoga for flexibility stretch class will guide you through a sequence of deep yoga postures that will release tight hips, sore legs, & increase mobility. Focusing on gently preparing the hips through various intensity building asanas to finish the class with the middle splits. This is the perfect Boho Beautiful yoga class for anyone looking to increase their lower body flexibility and master the middle splits.
Remember, go slow, be gentle and patient with your body. Building flexibility takes time so do you best to incorporate these yoga poses as much as you can to your regular practice.
Yoga Instructor- Juliana Spicoluk
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TIMESTAMPS:
0:20 Class Introduction
2:10 Class Begins
2:15 Butterfly
6:15 Downward Dog Variations
7:`15 Right Lizard Variation
7:40 Malasana Squat
8:15 Right Lizard Variation
8:45 Downward Dog Variations
9:20 Forward Fold
9:45 Wide Legged Forward Fold
10:45 Side Lunge Twists
12:45 Frog
14:35 Middle Split
16:40 Release
17:23 Namaste
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#bohobeautiful #yoga #flexibility
Boho Beautiful is Juliana Spicoluk & Mark Spicoluk
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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. 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.

Пікірлер: 188

@tb6884 Жыл бұрын

I was in frog and she said, "okay just extend your left leg out". That's the last thing I remember.

@Vale-ob5ln Жыл бұрын

hahahahaha

@ambermoon9988 Жыл бұрын

😂😂😂 same same

@magdalena8494 Жыл бұрын

😁😂

@addietupman7635 Жыл бұрын

🤣😂🐸😭

@officialladyquinn Жыл бұрын

😂😂😂

@hannahdaniel4422 Жыл бұрын

That’s the first time I have worked my way to a middle splits without feeling any pain, I felt so relaxed, thank you for all you do, you’ve changed my life 💜

@joshnaverma Жыл бұрын

I did hold of the frog posture for 5 minutes and then was able to do the middle splits for the first time. this is a really effective and incredible workout to advance your practice.thank you. love and light.

@pallalakshmi8425 Жыл бұрын

My one and only yoga teacher always wonderful

@amritarupalaha8097 Жыл бұрын

The perfect stretch class! The perfect postures, the perfect duration! Exactly what I need.

@stephanierichard2101 Жыл бұрын

Thank you for another amazing class Julianna, It's exactly what I need right now. You are truly one in a million!🙏

@karolinakowalska6953 Жыл бұрын

Thank you Juliana for this perfect workout for me today. My favourite teacher of all, thank you for keeping me fit and flex and you always manage to keep it interesting with Mark😍😘❤️god bless, love and light❤️❤️❤️🙏

@Lena_80.08 Жыл бұрын

Amazing! I felt like 5 minutes session only :) Wish you all a nice day ahead 🌺

@sarrystylesofficial Жыл бұрын

This felt very good. Feels good to reconnect to my body and find the simple, grounding joy of moving my body and eating well.

@mariaRD Жыл бұрын

This is the perfect sequence for hip opening, thank you Juliana and Mark ✨❤️

@ldellan3211 Жыл бұрын

One of my favorites of all the classes you've created. Perfect for today - Thank You 💞 And also, your outfit is adorable! ☺️

@nadiabarmasse5294 Жыл бұрын

Thank you for this amazing class, I feel so calm right now ❤

@juilie3287 Жыл бұрын

Lately, I have been storing so much emotional tension in my body. Thanks to your practice I was able to release some of it and now feel much better 😊 Thank you Juliana and Mark 🙏💖

@syedasharimam Жыл бұрын

Congrats on 2.5m subs ❤️❤️❤️

@jschin Жыл бұрын

Its 2.6m already!! ❤❤

@syedasharimam Жыл бұрын

@@jschin yes and I was commented like 2 months ago lol

@syedasharimam Жыл бұрын

@@jschin congrats to her for 2.6m subs :)

@loriross-adams8834 Жыл бұрын

Thank you Julianna. I really need this practice. This is the most challenging for me. Love you guys❤️😊

@luciamarianaconexaoprosper428 Жыл бұрын

Sou tão grata por esse canal!Nos ajuda tanto.Gratidão infinita!🙏🙏 Felicidades,paz e Luz. Sucesso infinito 💜

@lh9120 Жыл бұрын

Julianna, I love your videos! This one really helped me feel less tension today. Thank you ✨

@AG-io5wr Жыл бұрын

Watching you guys grow as humans over the years has brought great energy to the world. Namaste

@lawrenrudley8289 Жыл бұрын

This was amazing. Felt so in tune with body and you are phenomenal instructor. I found your classes a few days ago and already feel incredible results. Love every class Thank you for everything. Namaste

@lisatotaram8584 Жыл бұрын

This exactly what I needed for deepening my middle splits! Thank you 🙏🏽 ❤️✨🕉️

@EmilyW416 Жыл бұрын

This is just what I needed! Thank you!

@dalevandeven4072 Жыл бұрын

Another great one! What a perfect stretch. That was great and we feel looser already. Thank you! We also like how you were talking live during the video, instead of a voiceover! Great video ❤

@kyratarkowski7488 Жыл бұрын

I've only done this stretch class twice, but I really enjoy it! My hip flexors are reallyy tight, but feel amazing after doing this class. I'm going to try and do this more often, even if it's only once or twice a week, because I'm tired of my inflexibility being the reason I can't move on to intermediate yoga. I have the strength to hold poses, but can't actually get into them most of the time. So thank you Juliana for this class!!

@emiliapioro6705 Жыл бұрын

That feels so good. Thank you very much

@michaeldigiulio6327 Жыл бұрын

Thank you and your family for helping us - your energy and pure beauty is honored --

@renchek793 Жыл бұрын

Just what i was looking for thank you!!

@windofhappiness5286 Жыл бұрын

Loved this class❣️🙏🏼 Your channel is still my favorite one on KZfaq 😍 Thanks for all your incredible work! Xx

@karinaurrutia7421 Жыл бұрын

Excelente para hoy domingo, muchas gracias!! No todo es fácil solo practicar

@CG-rv9kr Жыл бұрын

15 mins to a flat split... thank you❤❤❤ this was a nice release

@yuliafeniushyna2668 Жыл бұрын

I feel so good after this class! Thank you!!!!!!!

@emmasarahuller6552 Жыл бұрын

Beautiful!! Perfect practice😊

@toppopqueen Жыл бұрын

This channel helps my feminine energy feel at ease 💜 so healing

@MichelleLa Жыл бұрын

Very relaxing, thank you

@lauracarbonetta8982 Жыл бұрын

I genuinely appreciate all your classes your amazing I love doing your yoga ❤❤❤❤🙏🙏🙏

@MsAlly78 Жыл бұрын

Amazing class!!! Thank you Juliana !!!! 🥰

@piaberenice Жыл бұрын

i love this little session, it's so calming and relaxing. Thank you for sharing this !

@milliefeliciano5703 Жыл бұрын

Thank you so much. Always enjoy the workout and very nice to hear your voice.

@GeoAce777 Жыл бұрын

Juliana, this was exquisite for the Autumn Equinox, especially the middle splits! Enjoy the BEST season which is Fall ;-)

@Lara-zw4vb Жыл бұрын

Thank you soooooo much for this practice! It is absolutely amazing and refreshing. My body and my soul both thank you @bohobeautiful 💗❤️🙏🤩

@hildawg78 Жыл бұрын

Thanks!

@itsphillybr0 Жыл бұрын

That was so perfect! Thank you!!

@jeannem6660 Жыл бұрын

Great one! The frog has an incredible effeect on me before and was intense at the beginning.

@MariaGoJa Жыл бұрын

Just in time!! Exactly what I needed right now 😊💜

@B.E.C.K. Жыл бұрын

Another great one to add to my “pre cycling” playlist. Perfect stretches before I head out for a bike ride. Namaste 🙏

@teannecollins8968 Жыл бұрын

I always start to feel a little panicked when I go into my middle split but I am going to try to keep coming back to this practice and breathing through it 💙 Thank you for this quick hip opened.

@PattiS84 Жыл бұрын

Thank u for sharing this video ✨❤️🙏🏻 it's incredible how the body feels a self massage in certain position. I love this practice

@shir35303 Жыл бұрын

Such a beautiful class! Thank you so much ❤

@123nyanna Жыл бұрын

Wonderful practice! Thank you Juliana :)

@sabii_862 Жыл бұрын

Thanks 🙏🏼 Boho 🏵️ this is a great practice for start and ends the day. This perfect to unties corporal and emotional knots. Gratitud 🙇🏻‍♀️ 🌺

@155anshitadogra9 Жыл бұрын

Hello Juliana and Mark! Me and my sister are your constant followers from such a long time, even my mother has recently started doing your Pilates workouts and my sister has lost 10 kgs. What we both are today both physically and mentally Is all because of your yoga, Pilates and meditation. We love you from our hearts and we’ll always be with you no matter what. One thing is that we both are students and can’t afford your boho beautiful official app which we really want to be a part of, so if you could please upload some more 45 minutes Pilates videos we would be highly grateful to you both. Lots of love from INDIA.♥️♥️

@choiorellana9918 Жыл бұрын

Hi Juliana & Mark, thank you so much for this video. One of my goal is to improve my flexibility more, since 10 years ago I suffered from an injury (knee patella dislocation) & your workouts help me recover from all those things that happened to me. I would like to kindly request a video that strengthens the knee & to reduce knee pain especially when doing pigeon pose. I think this would be beneficial on my part & all those who suffered the same injury that I had encountered. been subscribed to your channel for 2 years now. Love from the Philippines 🇵🇭♥️♥️♥️

@13lindamarie Жыл бұрын

Love these shorter videos that focus more on one position! Would love one for side splits (probably already somewhere, but can’t find it) ❤

@dmuchawieclatawiec Жыл бұрын

I love your classes.

@priscillasngwenya835 Жыл бұрын

Oh my goodness, the split splitted me instead 🥵 thank you for the explanatory you make it easy to go through the sanas

@shardaraja6464 Жыл бұрын

This wat i need.... Boho.... Its super cool. Its amazing. Yog..... Beyond our body. Thanks for sharing. Namaste from India 🙏

@magorzatakapiczak5807 Жыл бұрын

Perfect to finish up an active day💅🏼❤

@HealthglowsNet Жыл бұрын

Thank you for this sweet and effective class 🧘‍♀🙏

@michaeldigiulio6327 Жыл бұрын

Queen LightWorker you and your family inspire me so much - I Honor You

@bocilsakti3526 Жыл бұрын

She's a good teacher, moreover she can do advanced movement. This is what I need

@Anatorisaa Жыл бұрын

it was so good! all I needed ☺thank you 🥰

@katfrankie6484 Жыл бұрын

I loved this practice thank you ❤

@marytbee Жыл бұрын

this was amazing ❤️

@alessandrolacche1848 Жыл бұрын

Just love these stretchings!

@user-lu9tv3vy1g Жыл бұрын

Beautiful woman and wonderful practice! Thank you💜🤍

@BN-yt4et Жыл бұрын

Thanks for this Juliana. I must say that after watching 45 million middle split tutorials over the years and I am perhaps one inch 'better off'. I see all middle splitters were either previously gymnasts, ballet dancers or practiced as youngsters ; Has anyone achieved this as a 40/50 yr old? Rather defeating as the side split is a piece cake

@vik6304 Жыл бұрын

Haha that's so true. Side split is also not that easy but it's way more achievable

@yogawithilona Жыл бұрын

have been practicing yoga daily for 8 years, sometimes several times in a day as I am an instructor. I can do side split easily, but as a 27 year old still feel like I will probably never get the middle splits.

@yogawithilona Жыл бұрын

* I will continue to try tho 🤣

@BN-yt4et Жыл бұрын

@@yogawithilona @yogawithilona Thank you for sharing; I also see many fitness professionals who are unable to achieve middle split and so I am pretty certain in my original comment that it is the domain of ex or current athletes in gymast, ballet field. Let us know how you get on and I will keep trying too!

@user-sb8il5kl9w Жыл бұрын

Thank you! Really help to stretch my muscles. You look like an angel :) So beautiful! About practice: the last exercise was the most difficult for me. I reduced the amount of time because I was a bit nervous and stressed.

@dr.inesmarbach5661 Жыл бұрын

Wow! What a class! Thank you! Where is your beautiful outfit from?

@anastasiak290 Жыл бұрын

More flexibility classes please! 🙏 🙏 🙏 🙏 🙏 🙏 🙏 🙏

@cosmicgoddess4548 Жыл бұрын

Thank you for sharing! 💕

@kseniyaburnes6692 Жыл бұрын

Love this class 🥰🥰🥰

@aartipatel5252 Жыл бұрын

Thank You divine soul.🙏🏻

@iraistorres2115 Жыл бұрын

Thank you for sharing with us your practice it was an interesting experience to try to open hips. My Middle split is so far but eventually this practice is going to help me with my mobility. God bless you and your family 🙏 Namasté 🤗🙂

@AnastasiiaOk Жыл бұрын

Thank you a lot! ✨ Благодарю Вас🤍

@katika1153 Жыл бұрын

greaat stretching :) i almost died during the last pose but i felt so relaxed after it! Thank you:)

@tanczacaZduchami Жыл бұрын

Lovely class thank you🙏

@risinginlove.7364 Жыл бұрын

Wow that frog pose is intense!!! I felt so much emotion!

@Olgetta Жыл бұрын

Thank you million times🥰

@anissawelsh304 Жыл бұрын

AH MAZE ZINGGG - THANK YOUU ...exactlyy what I needed

@meethaiyer8914 9 ай бұрын

U r excellent in the way u teach

@tanyabaker4633 Жыл бұрын

AbSOULutely awesome🤩 thankyou so much 🧘‍♀️love it 😍 you rock 🥰 love and light 🙏🌈💜

@hangisore19 Жыл бұрын

Thank you so much.💛

@freeyourbladder Жыл бұрын

Superb and perfect, Great sharing...

@jasminejohnson4707 Жыл бұрын

First time here. Thank you. I never been able to touch my toes and want to be able to do the splits lol so am here to work on daily stretching and flexibility. Thank you for this video.

@yup_7382 9 ай бұрын

Can you do the splits yet?

@yoga_with_parul1983 Жыл бұрын

So nice way to teaching 💓

@royaextreme4106 Жыл бұрын

Love this🥰

@rosegoldbybea Жыл бұрын

You are amazing 🌳Thank You

@jgourgue2004 Жыл бұрын

You are amazing!!!!

@user-mf1sy3qv2h Жыл бұрын

Джулиана,вы такая классная,мне очень нравятся ваши практики.Спасибо.

@annah.7716 Жыл бұрын

thank you!

@martinarinaldi2224 Жыл бұрын

Very veryyyy nice!!^^ thank uuuu :)

@allRounder_AS Жыл бұрын

Great work

@beautytipsbydanusia4748 Жыл бұрын

Thank You very much My Friend 💕

@Thegoodlife4you Жыл бұрын

I love you so much. Thank you 🙏🏽❤️

@hadasitalki7247 Жыл бұрын

thank you! 💞

@kyleericataft245 Жыл бұрын

You look incredible 🥰 Do you personally stick with yoga and pilates mainly? Or do you implement other workouts too? Or maybe it’s your diet too?

@SoniaSephia Жыл бұрын

Thank you!

@irlin9062 Жыл бұрын

Thank you🙏 ✨

@satinderjassal6261 Жыл бұрын

Waiting for middle split classes and here you are...... Pls make a longer video for middle split..there is only 14 day split challenge regarding middle split