DAY 21 | Lower Body | 🦋 BODY, MIND, SOUL: 30 Days of Yoga Transformation with Nico 🦋

[@laelrobertson5580]

i never want this series to end!!!!!!!

[@YogaWithNico]

🥹🥹

[@YWiggy5]

I loved this class. It was just challenging enough and the transitions were great! Thank you! Namaste 🙏🏾✨

[@kimberlyrussell2964]

Another thoughtful session, lower body, hips etc always needed! Thank you. Peace + blessings 🙏🏻

[@nappymodel]

My body feels so relaxed and rejuvenated at the same time.

[@reneerobinson2332]

this was incredible i really appreciate how you describe the poses by explaining what should be engaged and being mindful that all parts of the body are involved ❤

[@avajay2443]

The difference in my mobility is amaaazing!!! Namaste🧘🏾‍♀️🧘🏾‍♀️

[@alichiagordon7803]

Day 21 complete 🙌🏽! Cow face to wide leg forward fold, liked that a lot. That jump lunge move…the way way I looked at the tv like ‘Nico what now’ lol but loved that. I’m finding that I’m surprising myself with what my body is capable of. This 30 day challenge for me is more dynamic and challenging in so many ways. Love it! Pushing my body and challenging my mind further is a big win. Thanks Nico 💛💛💛

[@YogaWithNico]

💛💛💛

[@LakeiaCreates-2010]

I agree with all of this!

[@vuyomkosi3991]

😂

[@BacktoIAM]

The girls and I have started building the strength needed to hold the poses for longer lengths of time. I definitely feel a deeper connection with self after each session. Too, the background music always seems perfectly matched through out the entire flow of the session. Thank you. Thank you. Thank you from the girls and I.

[@ashleysims3676]

My hips are absolutely opening up with this challenge! I sit so much, I didn’t realize how badly I needed this. Love every day, thank you ❤

[@shanihannahrealrawwriter8954]

Day 21. Now that I am all caught up. Whew!!! Some movements feel so much better while others still feel so tight. It could be my joints that are affected by the autoimmune issues I deal with. However, when you change your thoughts and go with the flow your body allows you to do movements you couldn’t do. Some are still challenging though. Thank you Nico. Have an awesome day and I will see you tomorrow. The body feels great!🧘🏽‍♀️🪷🙏🏽🦋Namaste. 28:25

[@YogaWithNico]

🙏🏽🙏🏽🙏🏽

[@vuyomkosi3991]

This flow made me so happy!! My morning started on an odd note, by the time I was done, the world was back to being dope

[@adiowolvesboy1010]

I love the twisty transitions. Chair pose is always challenging for me to hold but I noticed that some poses are getting more comfortable for me. You have a wonderful way of sequencing and segueing from pose to pose that keeps the flow and body dynamic interesting and strengthening. Thank you x 21!

[@karilovin1867]

that’s such a perfect way to describe her practices!! agree 1000%

[@YogaWithNico]

Thank you! 🙏🏽🙏🏽

[@c0ld_as_Dice]

this was a POWERFUL practice, soo many creative innovations and transitions i had never thought of! the toe stretch in the low lunge was new and interesting too!

[@YogaWithNico]

Yes! Glad you all enjoyed the transitions

[@inmyownheadspace49]

Day 21, now it’s finally a habit 😆 we in here!!! Idk why some of the poses had me cracking up lol maybe that was my way of releasing for this practice today ✨ I liked how your hair was styled Nico, very cute!

[@YogaWithNico]

Thank you!

[@goose2888]

This one felt soooo good omg. I was a little nervous for the new poses but they were so easy for me and they felt great! I was laughing with you when you were laughing about describing how to jump switch your legs 😁

[@4eeeeva]

First time I'm beginning to feel comfortable in down dog! Up until now it has been a position of constant struggle but today it felt surprisingly easy to stay in down dog! So excited

[@YogaWithNico]

yes!! 🙌🏽

[@ciaratorruella7929]

Three weeks complete! It feels so nice to be getting back into this. This time around I feel more in control of my time and how I spend it❤️

[@casanjamison5573]

PEACE and LOVE. I definitely feel a difference in my ability to do a majority of the poses accurately and with little resistance.. 💪🏾💜

[@lazbeats8]

i almost flipped over doing a handstand transition from down dog to forward fold the second time😂 2 weeks ago i couldn't get my knees further than parallel to the floor tho so that's progress! i've gotten much more disciplined about practicing daily over the last 6 weeks and i can feel the strength building in me. thank you for the work you do, Nico 💛💛

[@YogaWithNico]

🙌🏽💛

[@line_dancing]

So thankful for you Nico Marie! ❤ Since staring the challenge I am getting better at some of the poses. It feels amazing! I feel more energized and motivated!

[@mydeedee32]

I am definitely sore because I've never stretched as much as I have been. But every day I can see it getting easier. Some poses are still pretty hard because my back and hips are so tight. But I absolutely love coming to my mat for this challenge. I'm so happy that I have stayed consistent, 9 more days yayyyyyy!!!!!! Love u Nico.

[@YogaWithNico]

Proud of you DeeDee! 💛💛

[@jenniferhill4496]

This felt so good. I still cannot hold my legs in that knee over knee pose. This whole practice made me feel strong. Thank you.

[@comfycozylunar]

I'm definitely seeing differences!! Downdog used to be a bit of a struggle for me but I feel like my arms are regaining their strength. I can feel like my awareness and my breathing through all the poses has improved; I don't try to rush myself or do the sequences perfectly and I allow myself to modify when needed which were all things that I can't say I used to do in the past. Also I feel much more connected with my body. After each practice I always feel so happy that I did it I feel proud of my body. Tysm for this January series. It's exactly what I needed this year to get back into moving my body and I love the pacing in all these practices 💗🌻

[@MaryDavisBrown]

WOW! This practice was AMAZING! I am so shocked by how much better I am at doing these poses. Thanks for everything!

[@theelibra1016]

Whew you did play around with us today Yogi thank you✨

[@ms.j1591]

Nice stretch today feeling relaxed doing the practices really releases any tension in my body even mentally and emotionally ✨️🙏🏾

[@ms.payton1458]

Whew! I worked up a nice sweat with this one 🥵 Day 21 is complete, and let's finish this challenge off strong y'all!!!! Thank you again Nico ❤️✌🏽🤗

[@karilovin1867]

this was fantastic!! my legs are definitely the strongest part of my body but they're feeling better because your practices involve lots of hip opening. I am sooo grateful for the full body connection you encourage here. I am thankful for the validation that modifying and not having to be perfect is just as meaningful and important, as we all will find ourselves loving and appreciating our bodies more because of it. I cannot think of many times over the last 22 days where I have had negative self talk about my body. namaste

[@YogaWithNico]

Yes modifying is the key. I modify when I watch other instructors sometimes.

[@deborahwashington5495]

Everyday I’ve been doing this challenge I feel a lot more free, more open, and more connected to myself and my spirit, Thank you so much for doing these challenges they ALWAYS help me rebalance my energy 👑☀️💗

[@Jessica.605]

Gratitude 🙏🏾 finding the playfulness in my practice 😅

[@michellereid7405]

❤❤❤ 🎉Absolutely Amazing 👏🏽. Thank you.

[@latonyalove6732]

This was so good. My glutes are burning . The jump was fun. 💪🏾🙏🏾🧘🏾‍♀️

[@jlucas79]

Thank you, goddess pose was definitely my favorite!

[@linaca]

Day 21 completed!!!🎉 so happy (little tap on the back)! This practice was great. I sweated so much though lol. I'm so proud of myself for being so dedicated and consistent. Thank you Nico, you truly are one of a kind ❤

[@jacquelinepicciotti1374]

this was so much fun! loved the transition from cow face to wide leg fold so much, and also thought the jump switch was spicy lol.

[@namesalieas]

Peace and Love.

[@ashcash1991]

Oh this one was my favorite from the challenge! My legs feel wayy better than they felt when I woke up this morning. Saving this one for later

[@dorothyd00]

Thank you Nico. I appreciate the opportunity to stretch my groin area. I didn't know that I could balance so well in eagle pose as well. 🦅 Peace and love 🌸

[@courtney.clover]

Nico, I am so grateful for you and your channel. I started doing a video of yours every day almost a year ago when I was going through a breakup and have been doing yoga every day ever since. Today was the first day my heels touched the ground in down dog. Your channel has helped me so much to take better care of myself and I’m so grateful for you! I hope you have a wonderful day and thank you ❤

[@YogaWithNico]

You're so welcome! 💛

[@lovespacemeditationandtarot11]

I loved this practice! The transitions were so cool!!!!

[@lenaforsman3699]

Day 21October complete 🍁🍂🦋 Thank you 🙏✌️❤️

[@Sophia-mb4ww]

this one was awesome and energizing, i broke a sweat and i love that

[@clareb6448]

Thank you today some poses were challenging but also I was a little playful I enjoyed it❤😊

[@fourctee19]

Three full weeks! 🎉At the end, I heard a huge crack in my back. Glad to have that out 😂Thank you 💕🌳

[@tanyam6197]

Three weeks! Thank you so much Nico. Great practices ❤

[@hathorsekhmetel8856]

Day 21 was challenging but I got through it. Definitely noticing a change in my body’s strength and shape. I’ve been with you since day 1 and I’m enjoying it! Thank you… this challenge is making me truly respect yoga🙏🏾❤️

[@emilymahmoud4885]

Thank you Nico. 🌞

[@aminasanders]

Love and light 💙 definitely an improvement in my posture and the poses are easier now. I also noticed an improvement in your breath work. This is amazing thank you ! 🙏🏾 💙

[@swouldifshecould]

Thanks. Love your classes ❤

[@SysaicKnotz]

My body is improving, and I can transition into different positions easier!

[@winehousted90]

yoooo thank you sooo much!!🙌🏿 this yoga routine really went sooo very very deep into every crevice of my muscles. My muscles also feel woken up from the inside out from doing this video. i really needed that !! all these moves combined were amazing together for me to release and stimulate my muscles i feel incredible as im about to start my day thank u thank u !!💜💜💜💜

[@JR-ck2lr]

I got myself off track but I'm determined to finish this!

[@ndwadde]

I normally do your yin sessions and i found this a great experience

[@TheSakredGodis]

This was great x so needed! Stretched x strengthened all the needed muscles

[@PerminderBassi]

That was great, my body feels a little stronger after that practice! Love goddess pose ✨

[@jackieadamsofficial]

Goddess pose really gets to my inner thighs ,oh but the relaxation I feel after the pose is amazing. Today I felt like the straight leg forward fold really gave me relief in my hips and lower back.👌🏽🌸🙌🏾

[@lexmeditates]

Loved this one! I am gradually improving in my practice daily :)

[@navysteel]

Day 21. I enjoyed the lizard pose. Deep stretch for my legs. Thank you.

[@nikitam.1716]

Yessss! Yogi every damn day 😂!!

[@baheeyahmadany7459]

Thank you Nico 🤗

[@vrobinson9283]

Awesome class thank you so much

[@rosethefrench]

i had a lot of health issues these past few days so i had to skip a lot of days but i'm not giving up !!!

[@kanedralee4986]

I did not realize how much tension I was carrying in my hips until completing this practice. I'm so relaxed now.

[@YogaWithNico]

Love that

[@carmenpasca3035]

Thank you ❤

[@mawderation]

loved todays practice

[@mrs.stewart917]

Thank you Nico

[@Quittx5y]

Ugh I was so tired today but I had to get this practice in before I sink into my bed. This was a more challenging practice of this challenge, but placed appropriately. I injured the back of my knee in 2022 and never really got my leg strength back after that funky healing process. I wobbled a lot during eagle pose and my thighs were hot lol. Week 3 crushed 💪🏽 See you tomorrow!

[@LanceCorporalKitty]

Three weeks done, I feel very proud of myself! I've also realised whenever we start in Balasana the movements are going to be dynamic and perhaps a bit challenging! I was alright today though, I got through it and only felt minimal difficulty which is great. Thanks for the class Nico, see you tomorrow. xx

[@colleenarneaud1811]

Great challenge this morning! What was a bit difficult is the side leg stretch. I wanted to go to the floor with it, but I realize I am unable to sit with the side leg stretch. I always loved leg stretches, but this is making me more flexible as I stick with the challenges. Thanks again Nico!💕

[@annmanns5721]

Amazing practice!

[@TROY444]

Almost skipped a day to double up tomorrow but . 21 album too 🔥 & this my own self discipline challenge so glad I stuck to it ☮️🖤

[@YogaWithNico]

Album 🔥🔥🔥

[@sazando4083]

I had a lot of fun today in this practice, jumping, bopping side to side in Goddess and laughing at the fact that even after all this time my feet just won’t stay on the floor in skandasana….just like malasana 🙄 😂 loved the transitions, happy Sunday and thank you 🙏🏾 💜♾

[@YogaWithNico]

You’re so welcome!

[@jagatamaczynska]

21 days! Can't believe ❤❤❤❤❤

[@YogaWithNico]

IKR?!

[@Tshegomlp]

This was definitely a challenge BUT I held the Eagle pose✨✨😋 and I was able to hold the goddess pose once out of the two times(I pushed myself, previously I just gave up). The reflection part always gets me, I feel the self-love so deeply ❤ Thank you Nico

[@debradipiazza844]

Eatremely challenging for me (I’m awaiting hip replacement, and external/internal rotation is often very painful). So I didn’t always meet the challenge, but I managed to make adjustments. Can’t wait to get back to this one after I heal! Thank you.

[@nicolelovely725]

Loved this session. Challenged my balance

[@YogaWithNico]

Glad you enjoyed it!

[@LakeiaCreates-2010]

I am so proud of myself!! This flow had me feeling so powerful and it shows that I’ve come a really long way. Thanks so much for your guidance, gentleness, and wisdom, Nico! 🧘🏽‍♀️🫶🏽🙏🏽 And did I mention that this month is going by way too fast?!😓

[@KaikalaMoon]

Waited too late last night to do throat chakra practice #20. So promised myself 1st thing. Then after I went right into this practice after verbally telling myself aloud "now you can't half do this one cuz you doing 2 consecutive practices". How bout I did that darn "switch-a-roo"... b4 you did it! As you explained "jus like it sounds". I did that shidhidy and therefore tickled myself 😆😉. I'm spending less time in puppy and child's pose and more time in down dog. Seconds count too. Good practice!

[@KarinaMiguel1901]

This one was 🔥 Thanks 😊

[@tjsykes3232]

Thank you for coming with that heat again.

[@maliburona]

I feel Amazing 😊

[@SunflowerSoul07]

Day 21❤❤❤

[@umitcetin7146]

Olaaa 21.gün mükemmel ❤

[@attouah]

Hii Nico! Loved this practice! It's crazy ever since I started the challenge my dreams have been so much more vivid and I always remember them, didn't used to be this way, it's crazy! Have you ever experienced something similar? love xx

[@YogaWithNico]

I can’t say that I have. I don’t have dreams that often.

[@yaminabendahmane2278]

Smaching❤

[@lenaforsman3699]

Thank you 🙏 I feel great! even though I struggle with the cowlegs 😂 ✌️🥰

[@GoodVibesOnly369]

Day 21 ✔️ ❤️☮️

[@YogaWithNico]

🙌🏽🙌🏽

[@galukya1]

A Superb Sunday to you and us all 🤗. Oh, was it time for a trim or did you just feel like going shorter; either way, I like your new hair do and you look lovely 👑. So far this was my favorite practice and I can feel how my body has strengthened through consistency, lifestyle changes, and your impeccable and meticulous guidance. I absolutely loved how you instructed us through what I call the pretzeling and unpretzeling and stretching of the body; it served me well 🌟🔹 🔥 🙌🏽. Jai Namaste sweetae 😂. 🤲🏽🙏🏽🌷💖🤗😘🙏🏽🤲🏽

[@YogaWithNico]

Thank you for sharing! 🙏🏽🙏🏽

[@fancyprettys3498]

❤❤❤❤

[@suzannevegancultleader8509]

This wasn’t terrible difficult per se, however, after having been in New York City protesting all day walking and standing on the concrete and 28° it was a little intense on the legs. It was just what I needed.

[@speakingwithstephkaayjanga9694]

💗

[@wisdomswisdom7497]

Day 21 ❤❤❤done early… uhm this was hard ☺️🤣

[@MonicaM1111]

🔥🔥🔥❤❤❤❤

[@dylgotbyl]

21 21🔥💯

[@pheobepheonaandpheinaslife123]

❤❤❤🖤🖤🖤💚💚💚

[@YogaWithNico]

💛💛💛

[@anadmossqueen2798]

212121🎉 that open cow 🐮 face 💚🤌🏾👏🏾😹✨ transition

[@YogaWithNico]

🙌🏽✨

[@SCRSggIE]

[@katyadashiakchef]

Thank you ❤

[@Naajjori]

❤❤❤

[@SeanYaDozier0535]

❤❤❤