Yoga For Flexibility | Stretch Yoga To Achieve The Splits & Release Tight Hips

A 30 minute yoga class to increase flexibility, release tight hips, & help you achieve the full splits. This stretch yoga practice will also help with anxiety & stress through its connection to breath. So roll your mat, grab some water and take your flexibility to the next level.
Remember to listen to your body. Breathe deep, and enjoy!
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Boho Beautiful is a yoga fitness lifestyle channel created by Juliana Spicoluk and Mark Spicoluk 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.

[@dianeballard7288]

At 67 I have dabbled in yoga for 35 years but never consistently until now during lockdown when I discovered your site. I regret not being consistent through the years as parts of my body are so inflexible now. I can almost do the splits as my hamstrings a flexible, but I can’t cross my legs! So to all you younger people, don’t ever give up on yoga. You’ll regret it like me. X

[@satyamkumarsingh6622]

You are inspiration for many🙏

[@fabigudi]

so kind of you

[@Wladeneczkka]

Thank you Diane

[@ecotallgirl367]

it's never too late, I'm 45 and could have regrets too but hey we choose to do other things. Life is a learning journey. Enjoy and continue your practice. You can inspire many people with your dedication.

[@catherinenoble6214]

Stay with it. I firmly believe the flexibility will come. I have really seen improvement doing this practice. Positive thoughts your way!

[@laurawashere]

I’ve done this practise 3 times already and I can’t believe how much progress I’ve made. Thank you so much!!!!

[@selyemperzsa1]

I will try to come back to this as well.

[@angeldegrato2566]

omygosh! I am 19 and I did my first full split today because of this practice, thank you it was such an achievement!

[@alienshakti]

oh my, just wanted to share my personal story with everybody and encourage those with thight hips. I have been super inflexible and never thought I would be able to do a split. I am working on this now since 3 months constantly like 3-5 times a week and I made a huge step forward. i am 10cm closer to the ground than in the beginning and there are a couple of cm left. The progress came veeeery slow in the beginning, so stick to it, I am making fast progress now in the 3rd month, my muscles remember to relax in the split and it feels more comfortable staying in the stretch. to everyone: you can do it too!

[@MatthewCoast]

"Believe you can and you’re halfway there." - Theodore Roosevelt

[@YogaWithBird]

Splits goals! This class was incredible! Thank you ❤️🙏🏼

[@bohobeautiful]

awe! That's so wonderful to hear🙏🏼

[@davidgodoy4685]

Most intense split stretch class I’ve taken ! Progress seen after only 1 class. Amazing. So painful but her voice soothes u and helps u hold the poses for longer

[@RecordandoMiSer]

One of my favorites for splits hands down. This is pure magic. So much love ang gratitude. Honestly I can't go a day without your videos, streches, workouts or meditations. Amazed by all the uploads recently. Thank you, love and light always.

[@annafitpeach]

Completely agree!

[@pinthip9]

ありがとう 題目が日本語になっていて、嬉しくなりました。 あなたの美しいヨガを日本人に見せてあげたい。 あなたのヨガは素晴らしいです。💖

[@kevinmclaurin633]

Loved it! I'll be practicing this often to finally get my front splits, I'm so close... Could you do a backbend class? That would be so amazing! Thank you for your great content:)

[@Wladeneczkka]

I would also appreciate backbend class :)

[@lakeystewart]

I almost had my full splits with this routine after months of frustration and not feeling any improvement. For some reason this sequence really works for me. Thank you so much! :)

[@ClaireEmilia]

Same! I am trying to get my splits for month. It simply doesn't work

[@lakeystewart]

@@ClaireEmilia be patient and you will get there with determination :) I have noticed doing certain stretches in different sequences works great, scene as we all have different muscle fibres and such, keep on it and see what works for you. Good luck! :)

[@melanieturquoise1111]

Hiya, don't know if you need this but remember to contract and activate your muscles in stretches to make sure their not relaxed. x

[@ClaireEmilia]

@@lakeystewart I have been trying for half a year now and have barely made any progress :( I always stretch after my workout (strength or cardio) when my muscles are really warm. It's hard for me and really discouraging tbh

[@lakeystewart]

@@ClaireEmilia I understand. I've revisited this full split over the years because after trying every night for months I became so frustrated I wasn't getting any further release into it. It makes practice unenjoyable and very disheartening at times. It was on the off chance this video seemed to allow more release for my muscles, I know one day you will hit that point to and be glad you didn't give up. Have faith and know your body is still getting something out of your efforts. I'm not in my full split yet and my last effort was not as good as the time I left the message so let's keep trying.. your not alone :)

[@annalise1992]

I’ve been doing this practice everyday, Monday (maybe Sunday can’t remember) through Friday (today) and omgggg I’m almost there for my right split!!! I’m able to bring my knee to my forehead for both legs, nd I was not expecting this progress in just 5 days🫶🏼🫶🏼🫶🏼

[@annalise1992]

Update: I couldn’t do yoga for a week cuz of a big essay project at school that took all my time after school😔 I ended up getting sick and life’s been tough but I’m starting back up again to what it feels like stage 0

[@user-ws1ut2pg2y]

​@@annalise1992As long as you don't give up its okay to start again . Its all about starting again and again. You got this.

[@divineabundance8888]

Sat Nam, My entire being is vibrating , Blessed Be

[@bouchekinne]

Beautiful Juliana, I follow BB since about 3 years and I will never change channel, ever ! It brings so much beauty in my life 😇. I see that you did a couple videos to achieve the front split but I didn't see much for the middle split. Will you make a new video for the middle split ? I still have trouble with it 😓. thank you 🙏🙏

[@juliawolson6122]

This felt so good on my hamstrings and IT bands, I’m gonna have to do it several times a week! Thank you! Namaste 🙏🏼

[@nandanakrishnadas3912]

I got both my side splits.....!! So happy..!

[@martatrela6344]

Does anybody else have a feeling that Juliana simply has abnormally long arms and that's how she can reach so far?? My arms are definitely too short :P Btw, thank you so much, I truly love your workouts and have progressed so much over the last 3 months ♡♡♡

[@Burning0Lilac]

If you're reading this before video, do a warm up first. Things will be easier and reduce chance of injury. I found I couldn't even get into the splits when I tried first, after a warm up it was significantly easier and I could go deeper into the postures.

[@artscythe]

I just want to say thank you. I've been doing your practices daily for the last six months and they've helped me so much physically and mentally. I can really feel the difference in my peace of mind when I practice with you. Lots of love.

[@ruvimbopasi6214]

So I started the splits journey on 7 December 2020🤗. Looking forward to come back here on the 7th of March 2021, for a 3 month progress check in💖. All the best to anyone who has started or is already on the splits journey.

[@Malibu310]

The key is to stay with it ... Juliana, your ways of guiding are so soothing that I have started to incorporate this session as an additional to others everyday, and in doing so, I'm able to push ''gently'' into other asanas with ease. Flexibility takes time but make the effort daily. Focus on within to create a healthier you.

[@karolinamarvanova6848]

This was really intense, loved it. I can feel the release in both my muscles and my emotions. Sending you all the love.

[@Jjulianna]

Hi! I’ve been doing this practice since the beginning of Covid. I remember reading one of the comments saying how they’d been doing this practice for over 2 years and I thought to myself “wow I don’t know if I’ll stick to this for so long” but here we are, I did it! It’s such a great feeling. Don’t tell yourself off, I remember that at the beginning I couldn’t even do some of the positions and now, although I’m far from being as good as Juliana, I’ve made such a progress and it feels amazing :)

[@francescaroversi5999]

If i think back to when I was a gymnast I cannot believe that its taking me so much time to get a full split....but i wont give up :)

[@bohobeautiful]

I can totally relate! After not practicing for a while it feels so hard- but with patience, you'll get there!❤️

[@inma4357]

I'm in the same place! I used to do rithmic gymnastics 15 years ago and now I can barely touch mi big toe hahaha

[@makaila2646]

💚

[@hilalk-b]

I totaly know what you are dealing with, sister. I was doing karate 5 years ago and practiced rhytmic gymnastic for a while. My body was totaly open and elastic back then. It is a little bit disappointing not to be able to move like that times, but while you practice you will get even better.

[@shannonwatkin]

Former ballet dancer. Retired about 5 years ago. Hard to believe I can't do a full split before and I'd never even stretched my IT band before I found Boho Beautiful. Unbelievably tight there.

[@NirvanaShiv-uf9ob]

Thankyou so much juliana and mark, I send all my love to u guys

[@kuromi_meow8984]

Best I have ever watched. I really love the pace of the whole process and the self appreciation part.

[@ameliemaas6369]

Great video! One of the few that is combining an actual yoga practice with stretching for the split and not just focusing on individual split stretches!

[@pallalakshmi8425]

When ever I got notification....my face is filled with smile, happy so excited...love u somuch...these days iam super busy with ur yoga class....wanna practice more...wanna learn more...

[@bohobeautiful]

this means so much to us. Thank you for being with us and making all of this possible😘

[@dmtsmokingman]

This means so much to me. I love you.

[@kadaryna]

Amazing, just when my legs were sore, found this video! So relaxing and beautiful!

[@chaitaya4789]

I am so excited to try this tomorrow morning even though I have already achieved my side splits by your old video. Love you Juliana.

[@elenitsoka8675]

I've been doing your videos (yoga, Pilates, fitness) for more than 3 years now and would like to say a big thank you for everything that you have offered so far..Sending you gratitude!

[@lola-sv9dq]

I've just done this flow. Absolutely amazing! I feel so good and recharged ✨🙏🌱

[@yvonnemcleod2929]

I was in gymnastics in high school, could do full splits but only on one side. Skip ahead 35 years I've been practicing yoga for 3 years. I can now do a full split on both sides. I just completed this one. Who would have thought I'd be more flexible at 55 than I was at 20❤❤❤

[@jasmine1599]

I’ve been doing this practice almost everyday since its release. 💜 i love it 🥰 namaste 🙏

[@boonneeng3851]

Thanks Juliana.I improve a lot in my flexibility after following your yoga and Pilates practices.I am almost there to reach my full splits.🥰😘

[@annia.1760]

This was amazing!! I just love your advanced split routines🙌🏼

[@ananyasingh0910]

Day 14 of 14-day split challenge. I am so close! Thank you Juliana!❤

[@sweetbigbrowneyes]

Thank you so much for this flow! So relaxing and opening

[@alanisparodi5934]

this is soooo good! my body gets really relaxed and the splits come so easy

[@marazanker9091]

Thank you for your marvelous yoga sessions, your passion and your work . I practice every day with you.

[@bohobeautiful]

thank you so much for practicing with us every single day❤️

[@davidwhittington4877]

Juliana, this is the single most effective routine to get the splits on both sides. I’ve been doing it most days since you posted and after about a month, I can finally do the splits on my bad side as well as on my good (which I could do before). Sincere thanks for such focus and dedication, you are one in a million.

[@anicharkviani6461]

I achieved my splits with your videos. Thanks🤩😍

[@marieluftl2377]

I‘m a gymnast and i already have my splits, but this is just another level of stretching. Anyway, really enjoyed doing this (will definitely do it again) and it really helps me stay flexible during quarantine!! Thank u so much for posting! Love it! :)

[@angieduerr4852]

Love this thank you! I was wondering about a great flow or stretches for middle split flexibility? Thanks so much for your kindness

[@catiacastelluzzo6644]

Step by step I’ll do it, but it’s difficult! Grazie!!

[@PatrickandMissy]

Marvelous! I really like the splits workouts. Fun to have a new one! Thank you!!

[@nilistein3995]

I love this exercises. I can't believe how much it help also with back pain. Thank you so much for your beautiful exercises and meditation. Namaste 🙏

[@parisberlin528]

Such amazing practise, almost back in my splits now ❤️

[@makelifesimple5110]

My left sit bone actually touched the ground today as left leg was in front in full split! It didn’t just happen, it happened as I eased in to the forward folding and arch back and repeat. ☺️my hips are very tight and I am inflexible even when I took dance. I am determined to become flexible. My current goals are: full splits, side split, lay belly flat on ground during side split and opening up hips like your “happy baby pose” with knee touching ground. I’ve been following you for a few week now and I really enjoy your yoga practices and work outs! 😊

[@JP-fe3sn]

thank you so much for all your posts! You are a ray of sunshine!

[@danielattard7060]

Thanks for this! Despite the challenging practice you truly manage to spread calmness and peace towards me

[@davidsimpkins1423]

This exactly what i've been looking for,... just watching, I can feel the resonation in my body!!!

[@carolm.d.6967]

Juliana, Mark, thank you and your team! This video is incredible... it makes me feel in love with my body and with my practice. I know that I need a lot of time to achieve my splits but with this video, which is so complete, I will do it! Thank you 1000 times!!!

[@bohobeautiful]

makes our hearts light up with so much gratitude and joy🙏🏼 Have fun with the class!

[@BeautifullyChanged]

What a treat to come on this morning and find this video!!

[@sparklingfay]

Perfect ! I‘m in splits on both sides, yet slightly falling outwards but it’s feeling great! 🥰🙏😊

[@jannehansen7475]

This was an incredible session. I especially needed it after a poor nights sleep 😴. Feeling more positive and ready for the day ahead. Thank you, 🙏🏿

[@mvw10]

Juliana! Thank you so much! I've been following you since the very beginning of this channel and you've inspired me to become a teacher. Now that I've been teaching for 9 months, people tell me I'm their favourite teacher, or I've changed their life, etc. I just want to attribute my motivations to you and the way you make me feel. I aspire to be a teacher like you - compassionate, kind but also the most beautiful and flexible yogi I've ever seen. This is basically a love letter to you (and Mark!). Ps a new friend told me he has been doing your yin videos and that you reminded him of me... Biggest compliment ever for me

[@leasghostworld]

Thank you for this awesome class! After an incredibly hard leg workout this morning, these stretches are just what I needed. I will definitely get back to this as I'm really trying to improve my flexibility at the moment :)

[@natassjaparadis9551]

I am over the moon with this practice!! So happy!! Thank you so much!!!! 🌷🧡

[@CmoniQa]

I have so much to work on to do a full split (I'm not even close) but I'm not giving up, maybe one day I'll do it! :)

[@franzifee5771]

very intense but very needed

[@uwetrenkner9716]

Such beautiful sunlight on this spot. Congratulations for choosing this spot at that time.

[@hiSimai]

Thank you for this amazing stretching video! It’s intense but possible. Want to do this once a week 😀

[@selyemperzsa1]

Beautiful practice. I did the practice for the second time, but now all the way through. Thank you for showing how relaxing full splits can be even though I couldn't reach the floor.

[@sespinoza3]

First time I ever tried this workout. WOW! It was challenging, but I would have never been able to do this before. My flexibility has improved tremendously by following watching your videos. Thank you for this amazing content!

[@vesi5009]

your videos consistently get better and better, year after year. You are my forever yoga instructor. I'll always continue to purchase the courses you guys make. ♥️

[@lanaschmidt7919]

I hope I can do it comfortably one day, but for now it is too advanced and I need to grab onto a t-shirt to do the laying down stretches

[@bohobeautiful]

that's perfectly fine! You are exactly where you need to be in your journey! And we feel so blessed to be joining you along the way❤️

[@thecircledance]

You'll get it! :) Enjoy the journey! ❤️

[@LoLelfy]

this came at such divine timing! was sitting all day and really needed a good hip release, had the thought "I hope boho beautiful has sth for me", then went on youtube and this was the first link in my recommendations! 😍✨🌈🌞

[@libreparaser7]

Gracias!! BOHO BEAUTIFUL

[@ElenaSuri]

This was an incredible body journey through the struggle and sensations. Love you guys. Namaste 🙏

[@denisedube2340]

This felt great. Feeling good after a jog, managed to split, yippee! But most of all the release of tightness in my hip flexors felt best. Thank you! Namaste 🙏

[@ZenWithDebby]

This one stays my favorite video to practice on my splits. Thank you for guiding me in my journey. Love, Debby

[@ianimal36]

I'm floating in hot springs after this practice, fully feeling a release in my lumber that I have needed for so long. I began with a 20 min yin yoga for upper body and ended with a short meditation. It has been a beautiful, calm, releasing morning. Thank you for facilitating this for me❤💜🙏💚 my back adjusted itself and I feel it in my brain, spinal compression on our center nervous system is no joke!

[@Mcupryk]

Awesome to wake up and go through this gentle routine. Feels like everything gets a super tune up to help the flow along. Thank you for sharing these amazingly powerful videos!

[@ashley14anderson]

Done this a few times now and UGHHH magical. If you get into your breath and push yourself, you can feel the progress your hips are making throughout the practice. So many feelings are stored in our hips 😅🥰

[@nadeznamorris9749]

Felt like you just read my mind, Juliana! Thank you for this practice and hoping to get that full split dream come true 😉..thank you J&M 🥰

[@bohobeautiful]

one day, we know you'll get there.💖 In the meantime: we would love for you to enjoy the journey✨✨

[@ceci9399]

I've been going through so much stress and negative emotions. This was so powerful to let go of those energies. Thank you.

[@crazykid2091]

You’re amazing and have made me fall in love with yoga all over again! My best friend and I have been finally consistently practicing! Thank you :) also where did you get these pants?

[@sweetupbaaby1903]

This routine has helped soooo much with sciatica pain and for opening the hips to get into a fuller split. I feel absolutely ethereal afterward. Thank you so much!

[@lisatotaram8584]

Love your videos 💕 I am right there on my splits all because of you. Thank you! 🙏🏽✨❤️

[@TomboiiLinkZ]

I've been sedentary this whole week but this video really helped me stretch it out! thank you so much!

[@cam.s178]

This came at the right time for me! I was trying to improve flexibility with different KZbin videos but yours is the best! Love the combination of the yoga, the music and your voice to help me improve

[@helenzhao222]

Who else is kinda flexible on one side but SO stiff on the other??

[@silkko]

thats normal:)

[@nicolepierre8490]

i am. my left side is 10x more thought than my right

[@thisisthewhey8919]

Omg yes!! Me too! It's a little frustrating

[@mafaldinha77]

@@nicolepierre8490 same here

[@Katesdwarfs]

Yes! Or I feel stiff and flexible in certain muscles on one side and then it's different flexibility and resistance on the other.

[@milkacleopatra3171]

Thank you so much for great stretching and using original names of asanas. This practice give me so much peace.

[@fabiennerambaud3751]

Thank you so much! Fantastic video. My IT band is really tight from running and is pulling on my lower back. With the stretches in this video, I already feel better. One of my favorite in your series.

[@jenna_rem]

Thank you for this class, Juliana and Mark!

[@AndThenWeWander]

Sooo grateful for all these new videos! Thank you for always bringing the positivity and light into the world💛💛

[@mina9484]

Oh thank you ! Could you make a video on middle split and backbend please ❤❤❤

[@karalinacross]

It was wonderful! Thank you for a stretchy morning)

[@v.estestve]

Love this class! Thank you

[@Pelusa89]

Thank you so much for this video, I will try this practice a few times a week and hopefully one day I will be able to do a full split

[@lielialo5352]

I like this practice so much, thanks 🌸🌸🌸

[@jillfowler7110]

Thank you, thank you for this practice. Very much needed. Love your videos 💕💕

[@thomasblaney]

This is a fantastic stretch

[@inu4138]

My left hip is telling me yes~! But my right leg, my right leg is telling me no~~! 😂 Great video, loving these huge trees and gentle guidance ❤️ thank you

[@heikeblank1742]

The same here 😂

[@myria2246]

Same

[@Purplegirl19]

Same same!

[@HealthglowsNet]

Enjoyable, thank you!

[@desmondwalker5516]

I'm in this yoga session with you thank you much love from ghana

[@bohobeautiful]

sending you all our love back🙏🏼

[@krishikamalik6445]

Out of all the yoga on this topic, this is the best one ❤️ thankyou 🙏💕😊

[@user-lt7dr7xy4f]

Great yoga Juliana 🙏

[@abigailbourne2360]

So thankful for all the content. Much love to you guys.