Yoga For Leg & Hip Flexibility | Hikers, Cyclists, & Dancers Deep Stretch Yoga Flow

This 20 minute yoga practice is the perfect yoga class for hikers, dancers, cyclists, dog walkers, and anyone looking for a deep lower body stretch and relief. This 20 minute yoga video is a great yoga flow to increase leg & hip flexibility as well as release any muscle fatigue and soreness in your entire body. A stretch routine like this is a beautiful way to breathe and stretch tension from your physical and mental being as well as reenergize tired muscles.
This yoga practice for beginners and all levels will help you release tension, soreness, and aches out of your hips, hamstrings, quads, and glutes while at the same time giving your mind an opportunity to let go of mental tension and stress.
Do this yoga practice for sore legs after a long work day or an outdoor hike, or anytime you feel your body is in need of really deep and releasing stretch.
See you on the mat!
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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.

[@ArmorUpYoga]

Ever since I began practicing yoga with you many positive changes have happened in my life. I have been able to get sober and stay sober, I have minimised drastically the medications I take. My self esteem and image of myself and my life have changed...You are an inspiration to many with your beautiful soul, your positive attitude and amazing yoga videos...Thank you...Sending lots of love and light, Namaste!!!

[@ewadiakonowpoosi4758]

Great!! Good luck keep it up

[@tenob905]

Amazing self awareness. Stay focused

[@rebeccagoldi6565]

so happy for you, you are a strong soul thank you for the inspiration

[@marleybayne6233]

Congratulations!! That's a huge accomplishment and I am so proud of how far you've come. Love and light on your journey. Namaste💜

[@foxygreca7384]

Bravo 🙏🙏🙏🙏

[@bohobeautiful]

Hi friends! Just wanted to clear up any confusion. We had to repost this video from last night due to some technical issues! Sorry about the confusion and thanks for being here with us! ❤ Remember to listen to your body, breathe deep and consciously, and drink lots of water afterwards. Also if you are interested in our new full length Yoga Program: "Retreat" or any other of our carefully designed full length programs - check out our store here: www.bohobeautiful.life/our-store Love & Light to you all... Juliana & Mark

[@raphaelholthaus2441]

Boho Beautiful Where are your leggings from?!

[@aitch3]

Happy New Year Juliana!

[@JNastasy]

I can't happily live without your classes.

[@endisz79]

Absolutely agree! :) since 3-4 years I follow Julianna & Mark and give a huge support to my daily routine and helped a lot in my lower back problems. So huge Thanks to Boho! xoxoxo

[@angelalong5784]

@@endisz79 ditto!! I had back surgery & I try to do 1-3 classes a day depending on how my back & neck feel. I know how you feel. Back problems are the worst. These 2 are addictive in a good way! xangi

[@endisz79]

@@angelalong5784 Hello Dear Angela :) yes, sure. I basically do every morning at least 10-25 minutes training before leave to work and this routine gives a lots of help. If I have some more time do 40-50 minutes yoga or pilates trainings too:) cheers and wish You the Best! ;)

[@nathrose7612]

Thanks very much for your flows mornings and night ritual now 🙏 Love and Light Namasté

[@martinarinaldi2224]

Same here;)

[@mwyz]

Honestly, I'm not much of a runner or hiker or anything, but I have chronically tight hips and I'm always super excited whenever you put out a new hip-opening class. The fallen triangle to pigeon might be my new favourite stretch.

[@angelalong5784]

Ditto. This video ROCKS! I♥️That pose,too!

[@mymakingithappen]

I do one of your 20 mins classes every morning, it helps set me up for a day of sitting at a desk. I always imagine being with you in those beautiful locations. Thank you for bringing your amazing yoga videos to the world xxx

[@GinniAimee]

That IT strech making me cryyyy on a full moon like a babyy 😭🤤🧸🔮 thank you, this is one of my favorites! ✨💞

[@ninastorm1150]

As a dancer who struggles with chronic SI joint issues and tight hamstrings, AND has been hiking daily during the pandemic this one is a godsend. Really helped loosen me up more than any of the stretches I've been doing for the past 8 months! Thanks so much!

[@ashleystewart4905]

That IT band stretch was amazing, thank you!

[@nvs2583]

that pigeon to IT band stretch was sooo good. I love your videos so much thank you!

[@darysi6338]

Juliana and Mark who always seem to know what we need. LOVE YOU GUYS xx

[@mya2450]

Instead of having a glass of wine after a long day of studying and work! I have a class with boho no matter the hour to keep the positive energy flowing! thank you namaste!

[@TheSancham123]

I can’t tell you how much your videos have changed my life. I have become more spiritually and emotionally connected to the world around me and have become so much stronger in my body. Peace and blessings ❤️❤️❤️.

[@mybrownsparklez]

Your channel is the best yoga channel for mid-advance leveled yogis. Truly appreciate your work.

[@heathermnelson50]

This is the only answer I've found to my lower back and SI pain. I can go from not being able to stand upright, with painful muscle spasms the whole way through the practice, to waking up the next morning nearly pain free. After the 2nd practice I wake up without the pain. It's through this yoga series that I've discovered just how much my back pain is related to tight hips, psoas and hamstrings. Thank you!

[@rijutapandey9140]

I keep coming back to this workout because of that IT bend and pigeon pose combination. I sincerely love this! Thanks Juliana and Mark!

[@EnemyOfEldar]

That IT band stretch is magic. Never felt my left foot so released of tension.

[@virginieclosson-uf5ki]

5 days and 5 peaks in the beautiful Bieszcady mountains! Today will be another 7 hours hike. This yoga workout is a lifesaver!

[@1313aves]

Please never stop making videos and never take any down! I use so many of videos for my daily workout routine, post run stretch and you have helped me with my flexibility so much. I’ve been watching for 4 years because I can’t afford yoga classes and your classes have helped me so much. I do two classes every mon-fri. Much love

[@shreyasimhadri3863]

Intense shin splints and tightness all over my body today from my 8 miles today before my pretty active job. Did this at night and my shin splints have drastically gotten better already! I love you Julianna and Mark, keep healing people!

[@JennyNgenius]

My new favourite warm down after a run - the lizard pose and IT band stretch are soooo good 😌

[@patriciakalman2843]

Life (expecially leg) saving after a long hiking trip. Thank you!

[@Orion-fp4km]

Don't stop, I love your yoga when you were young! You are amazing! Nameste! Then and now!

[@safdee]

Your videos have been such a saviour during this period. Not only physically, but mentally too 🙏🏽

[@loveliveloverina]

my left hip that has been jammed for months literally popped into motion n omg!!!!! my back pain is non-existent. My feet and legs have been tight from hiking up a hill here in Spain and this released all my unease. This is one of the best beginner to intermediate classes and I'll be coming back to nourish my legs and hips. thank you so much

[@melrox8809]

Thank you for this video Juliana it was really nice to do after standing at work all day.

[@dazzleatwork]

ow, this is the best stretching I've ever done - I'm a cyclist and also run quite a bit. My body is very tight and these exercises help me so much - thank you for this amazing session 🥰

[@tinyyellowbirds]

Thank you for always posting fresh workouts for us. You have honestly changed my life with these accessible and beautiful and heartfelt yoga practices at my fingertips. This is why I continue to support you on Patreon. Thank you so much.

[@martabitti185]

In January I was looking for some videos that could help me improving my flexibility, since I'm a ballerina and my left side has always been less flexible than the right one. By chance I ran into this video and I did it, even if it was really difficult. From that moment, I've started practicing with you, and you've become part of my morning routine. I couldn't be more grateful that I found this video that day, because thank to it I "discovered" you. And now, two months and a half later, my body feels so strong and so does my mind, because I've learned how much they are connected, and how much energy my body has and how patient my mind has to be with my body in certain moments. Thank you, really.🙏🏻💛

[@decolletage109]

did this before bed and its so relaxing!

[@l.l.8022]

I practice this sequence each day I bike, and so I have it memorized and have been stretching to music, but today I listened to the video for some company and it was brand new again.

[@MsSzofia007]

Your videos were a lifesaver for me. I'm a former dancer and I've been suffering from lower back pain for few years now. I got to the point where it hurt day and night all the time. Your classes make it instantly better and with practicing regularly it fully stopped hurting 🙏 bad thing is if I don't make time for yoga the pain comes back fast, so I guess I'm stuck with you! 😄🙏💙 Ps. Thank you for including dancers in the title, never seen it before in workout or yoga videos, and they are usually not challenging enough, (except for handstands and stuff which I 'm not interested in), but your sessions are hard for me in the best way, they have everything I need and more. And your presentation is so clean and controlled and impressive that I truly look up to you which motivates me so much, so THANK YOU! 🙏🙏🙏

[@veganrunner5634]

I have done this over and over. It’s such a relaxing exercise! I literally hilled my left hip pain that no doctor was able to relieve! You are amazing ! Love you, your vids and your family

[@PoojaGupta-nw1ew]

Breathing through all the pain is such a wonderful and strengthening act.. I constantly learn new and wonderful things from you. Thank you for the great energy that you have🙏🙏

[@katelynnbaumann]

Exactly what I needed the day after an intense leg day

[@ashley14anderson]

This feels so good after starting my triathlon training a few weeks ago.

[@pzondi]

Hello, thank you for this beautiful practice. ❤️ Stay blessed 🙏

[@rachelfry8445]

This was such a good stretch!! Exactly what I needed!

[@JosefErlemann]

Perfect for tired cycling legs. Thank you.

[@Meglagoof]

You’re the only yogi I like listening too but cause you do more quad and glute focused routines!

[@nikolinazelic1505]

This was amazing. Thank you. Its been years since Ive practiced yoga. I struggle to find a teacher I resonate with. Your videos are gold. Its also quite fascinating how the body remembers and after a few sessions, my flexibility returns. Yoga along with forest hikes are my favourite ways to exercise. Thank you for sharing your gift with us.

[@aganawrot7766]

Amazing practice. I did it after my long running and it was soo relaxing for my sore muscle 😻😻 thank you 💗💗💗

[@taylormartin2272]

This video is amazing! I love that it incorporates some upper body opening as well as lower body hip and hamstring. Thank you for all your new content!

[@herodotusgreenleaf6776]

This practice is somehow better every time I do it!

[@cassandrazucht683]

I was looking for some muscle release after a big hike yesterday. This is just what I needed! Thank you ❤

[@annak1378]

One of the best!!! Thank you, Juliana and Mark, for such a amazing gift you give me each time I decide I want to feel better. Your gift is priceless!

[@anjumkhan4920]

Reading comments makes me do your yoga again and again

[@ursulamosqueira1039]

This is a WONDERFUL recovery session. I am so very grateful for all the videos you share

[@user-gh5hq6qj5c]

Now I'm really in love with boho beautiful yoga💙 Your voice will calm my mind and the pose will release the stress of my body 🤗 Thank you😳🙏🏻

[@bubbafatismycat]

omg this opened up my hips like no yoga has ever done before! I could finally do a butterfly with my knees touching the ground after years of being unable to, and I feel my lower back releasing too. Wow thank you so much

[@mfritz1830]

That IT band stretch really hit it.

[@user-dd3mj9wq6z]

Amazing and extremely relaxing...I love your Pilates videos they have completely changed my body and I can't wait for another meditation video 😍😍😍😍😍

[@brookewallacehere]

Thank you! That was lovely. Especially the IT band stretch after a long run. And ending with plow is my favorite .. my lower back (and the rest of me!) thanks you!! ❤️❤️❤️❤️

[@shanemannfineartsstudio5898]

the hip release helps so much after carrying my grandson - freed up the tight muscles

[@bushm4601]

Спасибо большое за прекрасные видео! Эта практика принесла лёгкость и бодрость телу ❤

[@julietaprofe2131]

The title is so appealing. Cannot wait to do this practice! Thanks and love!

[@lulavillagran3838]

Thank you for your videos ... I was actually struggling with some leg pain and this video helped a great deal ... God bless you and everyone who watches your video ... Love and light 💕 💖 ♥

[@conniesmith7834]

Every day! You make it possible for me to move freely and gracefully. Thank you for this beautiful gift!💝

[@rvrc-Jbd]

Just finish my 8KM run. This video really help me to strecth my leg. Thanks Juliana..

[@karenblake4440]

I have been working with you and Mark for many years now, unfortunately not as much as I used to but when I do you are always so great. Thank-you!

[@Shirumoon]

Just looked through this Video because I know that this is too much for my legs at the Moment but once I am a couple of days/weeks into my Routine again, I'm excited to try this. I have been struggling with my hips for years despite my Young age and no doctor or therapist could really help but I'm sure yoga will do its magic.

[@shanemannfineartsstudio5898]

yes , I read a few of the comments and its true for me as well . very positive changes you and your family are awesome

[@sabrinatortora6019]

I do your routines everyday. What a gift they are.

[@vavrka2103]

This is just perfect ❤️ Loved those IT band stretches!

[@cngreen11]

This practice was perfect for me as I am a Marathoner and Aerialist, who bikes and hikes when I can. The leg extension from pigeon humbled me. The twist from that position doesn't exist for me lol - hope to get there someday!

[@biillydill3013]

Awesome yoga flow! I would suggest doing a warmup before hand for anyone who isnt naturally flexible.

[@anafonseca5510]

Oh my God, what a beautiful deep stretch practice! Thank you so much

[@juanitakoen3460]

The best stretching ever! Time flies when I do yoga with you❤️❤️❤️

[@nickbmmj]

this is one of my favorite of your classes. thank you and wishing blessings to you and your family

[@mayarlingtalavera3542]

Hi!!! I'm from Nicaragua, but since 2 years I live in Spain, I feel so happy to know you are in my country, I love your class, thanks a lot for all your sharing 😘😘😘

[@chloeluttrell7023]

Exactly what I needed this monday morning. Also helpful for people who work on their feet for hours straight. Thank you, Boho Beautiful!

[@KmmBev]

I love this sequence especially before and after skiing👍🏻

[@angelalong5784]

Juliana & Mark I truly love your work. It’s been 10 years since I had reconstructive back surgery. I was told no yoga. Since I can’t run anymore I needed something to give me peace. Walking & biking are good but something was missing and it was ....your yoga videos. Even though I’ve had some injuries due to pushing myself to the limit; I keep going. I’m in my second year of yoga with you guys. I’m hooked♥️ Best to you both on your adventures!! You are an inspiration with the voice of an angel & Mark captures the most amazing scenery of blue waters, lush greenery and the whisper of the wind!!! Just be. xangi thank you much for all your hard work. 💓💓💓

[@jeannytse2654]

Check out their leolulu channel

[@Serenityi413]

Wow, and wow again! Amazing stretching, You have an understanding of the human body that surpasses anyone I have ever known or seen. Thank you! I need this, every day off I will use this.

[@PoojaGupta-nw1ew]

Listening to our bodies is a super wonderful thing. Thanks for the constant reminder, because of which I had a super amazing experience. Lots of love🙏🙏

[@acrfahvlog]

IT band stretching is all I want for my life, thank you very much

[@consciouscreators3795]

From woman to woman this has been so inspiring :) Thank you!! Keep being & doing you :p

[@nikki8544]

Thank you for this video!!! Just what I needed. I don’t know how anyone that works out or cares about their body isn’t doing yoga to supplement all the goodness their body needs. Thank you! Namaste.

[@janapavlova9644]

Prevosxodno!!! Juliana!!! Great Job .. namaste🧘‍♀️

[@Heal2Inspire]

I could listen to your voice forever xx thank you for this class it was just what i needed. Lots of love from NZ

[@kallyhihi]

Amazing practice! Thank you 💛💛💛

[@darnettable]

One of my faves for hips and I love the IT Band stretch; original:)!

[@justind2159]

I'm an ultra runner and this one was awesome! Many of your routines do not focus so much on psoas and hip flexors, so this was great. More please!!

[@melinittaa]

Did this after lots of cycling and it was perfect! 🚵 Really stretches all the right muscles to help feel less sore, thank you! Will definitely be coming back to this one 🙌

[@caseyjohnson5818]

I have always enjoyed both your pilates and yoga videos, thank you! :) but I just have to say, I have arthritis in one of my hips (I'm only 34!) and just hiked five full days in a row. I was in so much pain it was almost hard to sleep. I did this video yesterday morning and woke up with no pain today! Will definitely keep coming back to this video. Also just did your 10 min power yoga video, please make more and longer ones! thanks again!

[@celeste744]

Love this practice. Lets do more like this 🧡

[@Runningtheplanet]

I needed this session today 🙏🏽🙌🏽

[@iolex3559]

All time favourite post run stretch❤

[@alexandreathomson3570]

best yoga video ever! this should be a yin yoga practice!

[@ZenWithDebby]

I am always happy when my all-time favourite pose, Wild Thing/ Flipped Dog, gets added to your Yoga videos! This practice was just amazing. I have never done the Pigeon- IT Band stretch combo, but it was a wonderful experience!

[@julieolson7271]

This was so perfect after a run - Thank you!! 🌞🌸✨

[@dorchy12]

I had fun. I like it. I felt focuelsed and enjoyed. Thank you for your contribution

[@juliustherenaissanceman1900]

That was perfect! Can you and your husband make a whole series of videos like this because I've been dealing with Jumper's knee for a long time and I've been practicing yoga since November. My jumpers knee problem seems to be going away and this one course has been a big help. Thank you so much!!!! I want more!!!

[@angelicaclarke7880]

Perfect yoga practice for my hips and hamstrings!!!!

[@tonya_golovach]

I feel so good now, that triangle to pigeon stretch is something 🎉 The music and the location are giving this mysterious vibes!! Thank you 🙏🏻

[@jeep4ron]

I don’t say anything to often. But I watch and do all the classes. I want to take the time to thank you so much for sharing your videos and knowledge with us. Have a wonderful night..!!

[@divineabundance8888]

one of my favourites , perfect to do right after a workout ! thank you NAMASTE

[@bohobeautiful]

such a good post workout routine🙏🏼

[@poojaphogat3220]

i pray you get better and better every day

[@naheca12]

OMG! You are the MOST beautiful! What a wonderful and creative practice! Freaking LOVE the variation in motion of the pigeon pose! So much conscious and deep work. Definitely taking the stretching to the next level. Love all the recent videos with new variations taking the practice to the next level. Thank YOU!

[@ashleypopova81]

this is my favorite yoga video to do. I've been doing it everyday for about three weeks. I've never stuck to a video everyday for this long. it's the best stretch for me. the poses I couldn't do in the begging, I can now. soo amazing.

[@Cowgirl77Hikes]

Great hiking stretch. Your verbal cues are awesome and helped me to really focus on form. Was difficult to tell if we were supposed to lay on the left knee in total hemma whatever you call it, but saw when you did the right side. I must've missed a cue. Thanks for modifications and such a serious stretch for hikers.