30 Min Yoga For Tight & Sore Hips, Glutes, Hamstrings, & Quads | Post Workout Yoga ➤ Day 13

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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[@debrawdon4356]

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.

[@amelie640]

❤❤❤ I am happy for u

[@walterlong5885]

Awsome! I have different reasons but I started crying as well this to us my first time you can feel the love

[@Rachelllllll2024]

I just farted and shat the bed. Namaste.

[@adevore1971]

​@@Rachelllllll2024perhaps some colon cleansing and change if diet is in order..😅

[@tatianaquick4310]

Where can I find ‘mark’s practice for sciatica’? X

[@CanaRoss]

“‘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:)

[@CristinaIuliaTota]

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 🤍

[@sandyperry8726]

Myself also! Release in the hips for me is consistent with releasing of emotion. Let it go, sista. And thaaaank you, Boho Beautiful Yoga!

[@V1kte]

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!

[@fabianadelcanton1331]

omg me too!

[@emilyolson9159]

Me too!

[@pattygarces3152]

Me too, all my suppressed emotions just poured out!

[@mindfulsource-relaxingmusi3028]

Love that atmosphere. The world needs more relaxation. I wish everybody a beautiful week

[@bohobeautiful]

sending you some more relaxing energy 😘😘

[@mindfulsource-relaxingmusi3028]

@@bohobeautiful You are so kind. Thank you very much.

[@AbenaAnima]

Yes!

[@evanneofficial]

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 ❤

[@the_naked_vegan_cooks3363]

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 🙏🏽❤️😘

[@kingafekete7636]

My fave practice when my legs are sore after hiking or running. 🙏🏻You two are blessing on this planet. 🙂

[@gonewiththewynns]

This has been the best 13 days of release. Thank you so much!

[@arissnyder7989]

Thank you! Thank you! Thank you! For this effective yoga practice and your beautiful presence always. Thank you for the reminder to focus on the breath and to let our thoughts (and any associated pain) be objects that we simply observe and allow to pass by. We are the observer. We are not our thoughts. We are not our pain. 🙏🤍

[@malarionfire]

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.

[@fabianadelcanton1331]

Juliana Ive eft so many reviews and comments on so many of your practices because they just have such an impact on me. At one stage of this practice that I hadn't yet done I started sobbing, but actually sobbing for what I could say no reason but that tension that i must have been carrying in my hip without knowing must have been a lot deeper. It then followed with a burst of cackling . I cant believe how much tension I let out. If you're curious it was on the leg cross bending fwd which ive done before but never once felt this deeply impacted. so thank you once again. You have changed my life.

[@jayzino74]

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 🙏🏾

[@anjaligupta1766]

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 😭❤️

[@bohobeautiful]

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 🙏🏼

[@rijutapandey9140]

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 !!

[@Saena]

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

[@liza3165]

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 KZbin. I’m eternally grateful Juliana and Mark,you make my life better Love and light from Belarus ✨❤️

[@bohobeautiful]

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❤️❤️

[@hannahlanders4457]

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.

[@ellebluesialia]

Namaste! beautiful Saturday everybody

[@relaxandunwind8920]

Same. I feel so relaxed and so much better now :)

[@koss811b8]

Perfect timing btw! I've just finished a workout when this class came in 😁 Brilliant! Thanks very much indeed!

[@bohobeautiful]

how amazing! Have a wonderful day 🙏🏼🙏🏼

[@EmilyBGates]

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🌻😭🙏🏼

[@bohobeautiful]

how wonderful! Keep that beautiful imagination in your mind and revisit it whenever you feel like it❤️❤️

[@beautifulbeingsyoga9887]

Wowwwww Juliannnnnnne this was phenomenal that pigeon child's pose ooohhhhhh so gooooooooood.....i embarked on this sequence cause I am tight .gurlllllllllll....my quads where angry 😠.....few days of yoga and I am feeling great....yiubare amazing how is ur little button. He is so beautiful 💚💚💚🌻🌻💫💫💫

[@fitnesslover1958]

This is an amazing class! You are, unequivocally, the best yoga teacher there is. Thank you for your awesome channel!

[@windofhappiness5286]

Perfect after yesterday's lower body workout 😊 Will do this yoga sequence now😍 Thank you for all that free content!💕🙏

[@bohobeautiful]

hope you had fun!! And yes it is a perfect combo ❤️

[@catevictoria1397]

You guys have been with me for over a year now... Im so happy I found you! I have had a really painful year with a disk herniation... and you are so knowledgable with the anatomy and so calm and comforting i sometimes have your video on just to comfort myself while i do my back strengthening... Im a hyper flexable with this issue is so difficult to balance flexibility and strength... THANK YOU FOR your understanding from afar..... X Im currently having a relapse as i live on the road and i find consistency so hard with my exercises.... :(

[@marisacerqueira4775]

Hello from Portugal. I would like to thank you very much for the yoga classes. They're wonderful. I feel really good after doing them. It is difficult to find instructors with whom I can practice yoga online. I have been taking classes with the instructor Pri Leite, on her channel, but I wanted to try different classes. So, I found your channel and loved it. Thank you very much.

[@bohobeautiful]

We have to thank you for being here with us and inviting us to join you for a practice🙏🏼it makes us so happy you are enjoying the classes and we are so happy to see you back on the mat with us😘

[@notadamseldiaries]

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.

[@mirandabate4446]

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.

[@33karn]

After my second pregnancy my lower back and pelvis were misaligned and it resulted in chronic pain which I could relieve only temporary. This program has helped me so much. I do it every other day and feel no pain at all. Can't thank you enough 🙏💜💙💚

[@bohobeautiful]

means so much to us that the Program has been serving you that way🙏🏼🙏🏼🙏🏼 all the love and light🤍

[@ElsaRazborsek]

This is perfect! Thank you so much Juliana & Mark! I've been sitting way too much and this is helpful. Take care!

[@TheNatusikus]

Thanks for a wonderful class! After hiking with my toddler on my back, this was exactly what i needed. Great muscle release!

[@marciaigarcia10]

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 🙏🏼

[@florenceobrien2822]

absolutely pertfect millions thanks for keeping us sane these last few years love u both from UK

[@Sheisimmaculate]

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. 🙏

[@chitragoswami5304]

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 ❤️❤️

[@ryliegardner3680]

God bless you and your practice. Your workouts have saved my back.❤

[@anulaurila3250]

I have been looking forward to a post workout yoga to release my body after your yoga workouts! Amazing as always 🌻

[@bohobeautiful]

hope that this post yoga stretch serves you as you were looking for😘😘😘

[@TheGreeremily]

I feel AMAZING after this. Thank you for sharing this with the world! Namaste.

[@bohobeautiful]

makes us so happy to read that! Namaste❤️

[@michalialuvsyew]

What a beautiful practice. And so true that we can choose how to react. We should always be mindful of that

[@jordanporter3535]

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 💚

[@hayleyrose5820]

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 🙏🤗💗

[@bohobeautiful]

That is amazing! Sending you so much love and light!

[@Syrodisc]

I’m not well practiced and I’m extremely tight. So a lot of this was very tough but I feel a slight release in my hips,quads, hamstring and even low back after.

[@DanyaStoyanova]

I never imagined the release I would have. thank you so much. The tightness in my muscles showed how I hold on to things and people that no longer serve me, and this causes me the same amount of pain that I experience now in my sore glutes and hamstrings. Thank you once again.

[@tlinks11]

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 🙏

[@missvalou87]

Thank you so much for these helpful videos of a good quality for the body and for the soul. Thank you 🙏🏽☺️

[@kelb2186]

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!

[@walterlong5885]

AAAAAAWWWWSOME!!!! Thank you SOOOO MUCH this is my first yoga video of you I have very stiff legs and I’m completely taken in from your words of wisdom to the love in the air that you bring all of it was very helpful so much I started cry a bit 😊I’m trying my best on this new yoga journey with my very very stiff body and you have definitely helped I will be watching your videos more SO Much MORE! 😁🙌🏾🙌🏾 keep doing ya thang Peace and love 🧡

[@simbaladesignsinsights]

Another wonderful class. Your courses allow me to reach levels of body awareness that I haven’t been able to before. Thank you 🙏🏾💗

[@bohobeautiful]

makes us so so grateful! Thank you so much for another day on the mat with you❤️

[@sofiapavanini3844]

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

[@paisleyballard3394]

She's the only yoga youtuber I watch. AMAZING!

[@patriciak.505]

This was so amazing

[@rvrc-Jbd]

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❤️

[@jenniferrbh8252]

I love this class I know I need it because of the discomfort. Using my breath and uji and sighing breath helps a lot. I feel better by the end but need to do it often at the moment. Thank you for sharing boho. Xx

[@domcap82]

Thank you for making this wonderful video. It helped me to quiet my mind and release my body. Your presence and manner was also very calming and enjoyable to listen to. Thanks again!

[@giuseppinaferrara1139]

I absolutely love your creativity in your sequence development. Your talent is so inspiring ♥️♥️♥️♥️

[@ddazuulada]

I keep coming back because no one can make me feel as good as boho 😍💗

[@nobleh1]

Thank you so much for sharing what you know. This practice helped me so much and my tight hips are stretched. It felt great and I know it has been so good for my body. Thank you for all you do X

[@katya8369]

It's the first time I close my eyes during a Yoga session. It felt good

[@rafaelamartinez844]

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!

[@twifwinetwork3736]

Thank you very much. I stretched 30 years of pain, abandonment, and failure today. Feeling line 16 again. Your voice is soothing and smoothing. You're so flexible Jah Jah

[@martabitti185]

After yesterday's workout, this was what my body needed. So thanks Juliana and Mark for thinking about every detail of this program, I've loved it.

[@bohobeautiful]

how wonderful you enjoyed it so much! Sending you all our love 😘😘

[@lanalane5856]

It was so serene and beautiful. Namaste

[@missywarner4217]

I am 4 months post surgery for getting endometriosis and a diseased uterus removed. This is just what I needed to help the tension in my pelvis. Thank you

[@shellzz221]

every single time I do a hip opening class, I cry. thank you for sharing.

[@belovelove4664]

As I was doing this I found myself crying so much. This has helped me in my process of ridding what no longer serves the love in my heart. Thank you so much for this awe inspiring gift. I will remember this for infinite moments to come.

[@LucieMedkova]

💙 I've been practicing yoga with you for years 💙 And I haven't found more professional broadcast in all this time 💙

[@joseantoniosalinasvega7956]

Great and gentle practice i felt my hips really tight, at the end they felt more soft and relaxed, thanks for sharing, namaste

[@PoojaGupta-nw1ew]

You're such an angel. Your voice guiding all the way through is just divine bliss. And you have rightly mentioned.. our hip area is deeply responsible for what is inside.. even though I did not have much negative emotions piled up today, this yoga class has left me in complete enlightenment. Thanks so much. Loads of light and love your way ❤️❤️🙏

[@briannaleigh1317]

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!

[@davidmurphy1527]

That was an excellent class thank you, looking forward tomorrow.

[@fawncarey5056]

Great practice! I loved the child’s pose pigeon variation! How Fun! Thank you for sharing!

[@renatapyszkova4827]

Thank you for everything. Boho you are changing people's lives :*

[@sherules5005]

9/1/22, done 👍🏿. It was a beautiful yoga practice 1st attempt. Thanks Boho Beautiful 💞❤️🤳🏿 following from Kenya 🇰🇪✌🏿💪🏿

[@TheJayMand]

This is exactly what I needed this morning. Thank you! 🧡🙏🏼

[@user-zt4ld6bm8z]

Thank you for this beautiful and generous practice. Your guidance was exactly what I needed. You truly are a goddess in your practice and it allows me to see the goddess in me. Thank you, thank you, thank you.

[@bushm4601]

Ваши практики это любовь! Спасибо большое ❤

[@jamesonfetzer1756]

A really wonderful practice that really went well with my reading today in The Untethered Soul. Relax and release. Thank you so much, I"m excited to start my 14 day journey! namaste

[@MultiSpark10]

You are such a wise and beautiful teacher! Thank you for your presence🙏🤲💐

[@bohobeautiful]

thank you so much for joining us on the mat🙏🏼

[@juilie3287]

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 😍

[@michelec.1053]

Thank you so much for this lovely practice. ❤

[@gassedup1842]

Best practice I’ve followed along w/ so far on KZbin 👍

[@stephanieellis3245]

This was amazing, just what my body needed after training legs yesterday. Thank you!

[@CHANCHIRA19]

Thank you so much! I am so grateful for your kind words and wisdom along with the practice. My hip and piriformis are thanking me now.😆🥰💕

[@SamElle]

I cant wait to do this after my run!!!

[@natalietsarskaya7567]

Thank you so much for all your work. You are true blessing 💚

[@elisenagy4585]

I dont know if it's just life or me personally but I had a good cry doing this yoga. Great release. 👍

[@johnstonmoff01]

whaT a superb workout been suffering with fibromyalgia and arthrites plus two hip replcement lot of hip, glute and hamstring pain this has beena great help both with the pain and emaotionally feel quite emotional now but very calm also. thank you will be taking up the 14 day min yoga. ☺

[@carolinejdh]

Amazing for my hips after running and cycling 🥰

[@mlj1309]

Your yin yoga / deep stretch are my favorite videos from you, hope you'll do more of these, I've discovered yoga thanks to you 🙏🤗

[@bohobeautiful]

oh thank you so much for those kind words! There will be more to come 😘😘

[@racheltobol]

This was everything I needed and more. Many of the poses causes me strong sensations of release where strong emotions poured out. Thank you

[@marciatamburelli2946]

First time for this practice…omg just what I needed on NEE YEARS DAY 2023!! I have extremely tight hips and hamstrings. Thank you thank you!

[@vickigutierrez7108]

The peanut ❤️❤️ Purchased one, and used it for the first time, today after seeing this video pop up in my feed and just wow. Where have you been all my life 🎉

[@lunasnow5152]

wow this video was amazing, i could feel the energy moving out of my hips through my arms and out of the body. It felt like really hard work, but i’m feeling so relaxed now!

[@bohobeautiful]

how wonderful to read it served you that wonderfully☮️☮️

[@idar2924]

You are magic! Thank you for introducing me to the amazing world of yoga❤️ Forever thankful 🙏🏼 🧘🏼‍♀️

[@tinasarowa9471]

your sessions are actually pure Love..!! :-)

[@gagandeepkaur2896]

Thanks a lot for this great video. You have such a beautiful soothing voice 😊😊

[@alexisnevarez879]

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.

[@micleflora6438]

This is my new favorite practice as a runner. Hurts so good.

[@jaybaby564]

This released alot of anxiety for me. Alot of anger, like my body was shaking. Now to some meditation and back to this. Thankyou! I really needed this kind of release and your videos always do it for me

[@meisaahvazi3637]

Thank you, you are the best guru I had seen ever🙏🌹

[@chriswronowski7845]

THANK YOU, you just made my day so much better!