Yoga For Sore Legs, Hips, & Lower Back | RECOVERY & FLEXIBILITY

This 30 minute yoga class is for sore & tired legs and lower body.
A perfect deep stretch flexibility yoga session that doubles as an incredible thirty minute recovery practice too for your hamstrings, glutes, calves, and entire lower back as well.
A yoga session designed for hikers, runners, and anyone who has been on their feet for way too many hours. It's also great for anyone who has spent too much time sitting upright- which includes at a desk or anywhere that refuses to serve your body well.
These days it's becoming a common professional understanding that 'sitting is the new smoking'.
Remember to listen to your body.
Remember to breathe steadily & consciously as much as possible.
And remember to relax and always have fun.
... Namaste
Yoga Instructor- Mark Spicoluk
Location- Mystica Yoga Retreat, Costa Rica
www.mysticacost...
Class Music- Michael FK
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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.

[@bohobeautiful]

We both hope this class delivers all that you are hoping for as well as so much more. Thats the beauty of yoga... the endless and beautiful gifts that reveal themselves. ❤ Let us know how you liked it! If you are looking for more longer practices like this, check out our app on the app store or through www.bohobeautiful.tv All our love and light... J&M 🧘‍♀️ 🌍 🧘‍♂️

[@fatmaothm5801]

I was sooo angry and i do that practice i feel so peacfull thank's

[@naushabacalcuttawala5731]

Thank you so much....I was looking for something like this... I have been doing alot of running. I needed something to relax my lower body....

[@svetlaivanova1042]

Thank you.. Exactly what I needed today ❤️

[@lamusepicasso0613]

🙏😘

[@evapierce1090]

It was the perfect class. I will definitely look at the app for a longer one. Thank you so much.

[@Jess-ji5ss]

Thank you for the practice that you share 💜. I started my yoga journey with you 2 years ago when I was at my lowest. I am domestic violence survivor and ptsd had enveloped every aspect of my life for the last decade. It was by chance that I clicked on your videos and I want to thank you for providing solace to those who are suffering silently. My practice has allowed me to see the beauty in life and other human beings again🙏✨💜

[@carinabrito2222]

Without that kind of violence but felt exactly what you described. Maybe i was at war with myself and these videos helped me to find my own path. I just wish they stay with us forever!

[@bohobeautiful]

This is profound and incredibly moving. Although different and like Carina mentioned above without the violence in our own stories, we both too know from before this part of our life the pain of suffering silently and the new dawn back to beauty again… Thank u for sharing your story with us. We hear it and we hold it so close to heart. So so close. You Jessica are with us and we with you. Thank you. ❤ ❤

[@Froglet1968]

I'm sending you some love from North Yorkshire, well done for surviving and posting, healing and loving you xx

[@Djdavidnyan]

I am really happy you feel better now Jessica! Wish you many days with yoga

[@Lifewayz2020]

Mark I relate ive been doing yoga only 2 years n I Can touch my knees im half a century 🎉what a miracle ur classes are in its own Category OF total body yoga. What a beautiful team❤U n Julianna❤ ty Aloha from Hawaii I spread ur aloha OF light Love n peace OF total body yoga 😊

[@user-rc2ci9ib1g]

Daaaaaaaamn. This. Was. INCREDIBLE for me today. My lower back has been killing me lately, so this practice was difficult and productive & felt spiritual through the discomfort and breathing. The music, Mark’s commentary, from start to finish, this is an AMAZING class. Thank you Boho Beautiful!!!!!!🙏🏼🙏🏼🙏🏼💗💗💗🙏🏼🙏🏼🙏🏼

[@bohobeautiful]

It is so wonderful to read that the class gave you some relief! And yes, we can relate to this blissful - yet very demanding - sensation of feeling a sense of connectedness with a higher source during those intense poses🤍

[@BellyFITbyLeilah]

You have both saved me. I am with covid in hotel quarantine and its hell. But your videos have kept me strong. Eternally grateful. 10 days to go.

[@yaelshmaryahu5314]

I suffer from sciatic pain which has severely compromised my ability to do downward dog, forward folds, all of that stuff. When you reminded us to give gratitude to our legs, in that moment I realized how much frustration loathing and hatred I had been feeding my leg because of the pain and limitations. On the mat today I realized I need to accept, embrace, and love it -❤️ Words can't describe how much I appreciate your guidance.

[@bohobeautiful]

Yael !! That’s a beautiful realization for you. I too have been through the exact same difficulty with sciatica and frustration towards my body only to come to the same moment of clarity. :))))) so happy for you. For the sciatica. Check out the back video I posted two months ago… it was the exact routine and exercises that I used to cure my crippling sciatica. Love and light. Mark ☮

[@anaem956]

TY Mark ! Love your pain killer workouts … could you consider doing one for shoulder/neck pain ? Thx❤️

[@sirennem.6890]

yess

[@ladyscarfaceangel4616]

They do have some past videos that focus on upper body tension release! She has a really good yin yoga one you should try to find. It's the thumbnail of her doing a puppy stretch pose. Highly recommend!

[@bohobeautiful]

Yes to Lady Angel mentioning the older videos… but there is an upper body yin coming soon too! Thank you Ana for being here with us and being open to all that we have to offer. 🙏❤️

[@ilonna9623]

I would much appreciate that as well. Your older video is great but it would be good to have another one🤗

[@jacquelinevanbierk]

Thank you so much. I started with severe lower back pain and feel so much better now. Namaste!

[@karikarebekah160]

this practice is SO potent. my low back and hamstrings feel soo relieved and are thanking me! thank you for this practice. love and blessings.

[@TheresaKelly-s1r]

I have never had a yoga experience like this! I woke up with severe low back pain from yardwork last night. This gave me so much more than I was expecting (not even in terms of back pain, but just RELEASE!). The poses, timing, and your words just felt like a spiritual experience. I felt as connected as if you were in the same room and was so grateful for the experience that I cried at the end. I've heard of people crying with yoga, but it has never happened before. This felt magical. Thank you!

[@mayureeshegaonkar2698]

Thank you for this wonderful practice. Have a wonderful day to those who are watching this. Sending love and light.❤️

[@666symbiosis]

yoga started off as just stretches for me, just going deep and trying to strength my body. i noticed while it was getting stronger, i wasn’t feeling “in tune” with myself and it took me a long time to finally figure out just how i’m supposed to connect with my body while doing these. i know now and i cannot stress just how much has changed in so little time, i love this and i love this channel thank u so much

[@bohobeautiful]

What a wonderful story. I understand it deeply because I went through that sequence too! thank u for being here with us and for bringing your light into our world… Mark ☮

[@susanho8542]

Thank you, Mark. Honoring both you and I in self- love with ease in this wonderful yoga practice. Namaste.♥

[@micheller3731]

After finishing this class, I feel so much gratitude for your beautiful classes that you give the world for free. My body feels amazing, compared to how stiff I was when I started today. Thank you 🙏

[@mariacarlaandreescu3708]

I lost my dog four moths ago and your yoga classes and meditations have been a real help to my healing journey, Thank you, a send you all my love

[@ladyscarfaceangel4616]

This couldn't have been shared at a better time for me! I was thinking about what my Sunday practice should be. You & a dear friend of mine helped provide the answer! Thank you! 😊

[@bohobeautiful]

Beautiful! Hope u enjoy it and have the beautiful sunday that you deserve. !!

[@elliemagarey6327]

I have been doing yoga for decades and THIS was one of my favourites

[@samibars1427]

Whenever I see Mark's new video I start doing it immediately, it was magical as usual. Thank you guys both, you are making world better place 🤗 Namaste 🙏 🌸

[@bohobeautiful]

That puts a huge smile on our faces🙏🏼Thank you from our hearts to yours!

[@debrawdon4356]

Thank you, Mark! I am currently suffering from bursitis of the hip and sciatica and this yoga practice and your one for back pain and sciatica has been a major help to my pain, tightness and overall uncomfortable feelings. Your voice and your movements relax me and work the muscles to a place where I experience less pain for most of the day. Thank you again for this and all of your Boho Beautiful workouts. I am so glad that I found you and Juliana. Now onto meditation.

[@camiloguti6042]

Wow! probably the most needed yoga for men in general. Especially runners and or those whom hardly give love to the mid section of the body. Thank you.

[@AK-uy2et]

My absolute favourite background music for yoga and meditation practices 💛

[@traceysaloman491]

Have chronic lower back, hip pain, and I've been following since 2017. These focused classes really release a lot, physically and emotionally.

[@carriehuber3428]

This is one of my all time favorites for releasing my lower body. I can't tell you enough how much I appreciate this video. Love & Light!

[@KOT9RASolnishko]

Oh myyyyy! Everytime Mark says to say thank you to specific parts of the body I tear up! Never thought that such a simple calm routine could feel soooooo amazing! Thank you thank you thank you!!!! ❤

[@Rainbow747Sherbert]

This was just what the doctor ordered! My right leg was so sore after working out and sitting a lot. Thanks!!

[@garyalderson5132]

Janice - You sit and I stand; retirement brings a garden chickens and constant work of one kind or another! Thanks so much for this one - another really good session for knees back and all the body - Love and light to both of you.

[@art4wellbeing]

Beautiful practice. I find your voice very relaxing and the things you say from such a genuine place. I’m amazed at how online yoga can be this good. Now I’m practicing with you guys every day and my body is thanking me!

[@am.b.1552]

Today I overworked myself and on the whole these days I was feeling pressured to say. I can't remember when was my last time doing yoga and today I decided to start again. I was worried I won't do some of the stretches especially the lizard because even when I was practising more frequently I had difficulties but somehow your words helped me to go in this flow state and I did all of them without feeling them hard to do. Thanks for this class,hope you be healthy and happy!

[@chiaramadonna1088]

Can really feel the intention and love behind your work! Thank you for bringing us calm and peace in a world where chaos can be so overwhelming.

[@bohobeautiful]

Thank YOU for joining us on the mat! Sending you so much love in this chaotic times🙏🏼

[@rodneynn1946]

Awesome class. I’m recovering from a martial arts injury, and building back the strength. This class is releasing so much pain and tightness, I can’t thank you enough.

[@Froglet1968]

Thank you sooo much. I woke up aching, I now can't afford to go for massage, shiatsu, etc, that touch was SO powerful. Your class popped up and it was tough, but perfect, I want to thank you both so much xx

[@lissiedoesit]

Thank you so much! I would love if you can talk about your issues with scoliosis and how yoga has helped you, my husband is still learning to deal with this debilitating pain

[@jessbo5263]

This was my first time doing a yoga video with you vs. your wife. It was really nice, you two are helping a lot of people. Thank you.

[@thierryrichard6464]

thank you, I always delayed the moment to practice your way, like your wife, and perhaps even more you take care of our body. I am 60 years old and it is a daily struggle.🙏

[@aammyylouise6863]

This comes from a place of love: I enjoyed that class more than some of Mark's others as he occasionally stopped talking. Personally (and everyone is different) I like a bit of quiet here and there in poses to really focus on that body part. Love your classes Mark- they're really unique. Sending so much love xxx

Thank you so much! It was great, I would swear it took 10min, while half an hour passed away so fast and so good :). Wonderful practice for those who's body's are stiff and who wants to do something for their bodies with no judging and no rush. Namaste!

[@anush3589]

Thank you! Have a Happy New Year!!! Glad to be with you this year🙏

[@serenayu7283]

Thank you 🙏 for the practice. This is what my body is craving for. A deep stretch. My back and legs feels much better

[@regicherie]

Wow... I honestly don't know what kind of magic was in this video that I've NEVER felt this relaxed before! I loved Mark's voice and how he guided the practice!!! As well as Julianna... you two are both magical and for that I thank you! Wow loved every second of this video!!!!

[@Butterflymoments]

I’m not a frequent KZbin commenter, but I am a regular Boho Beautiful watcher and I have to say that I’ve so appreciated Mark’s gentle guidance through so many recent practices, this one included. You have a way of making it feel like as deeply a spiritual exercise as it is a physical one. Thanks for bringing yourself to the game.

[@sergeletourneau4845]

Much wisdom and maturity comes from you in this session. Fantastic to take this all in and feel wonderful body & soul. Thx

[@Maria-ge9sq]

This class is incredible! I have lower back pain and I feel much better and limber thank you!

[@madzikmisio5458]

Amazing practice. Exactly what I needed. I needed a quiet time and after many practices with Juliana, it happened to be my first practice with Mark. You are an amazing teacher and I can't wait do to more videos with you. I liked how you talked while practice, even hearing your deep breaths, it all took the practise to another level and I felt like I was in real class with another human being next to me. I ended up nicely stretched and emotionally moved. It was wonderful. Thank you, namaste 🙏

[@barbellandyogastuff]

Wow that was amazing! My hamstrings and hips are so relieved. Would love one with calf stretches too to target the whole leg, and maybe even feet

[@luisaandrade8645]

Thanks mark ! Love it ! I love Costarica we’re been there 3 times and is great. I hope my husband and I , could go again ! Say hi Juliana ! I love your yoga technic NAMASTE 🙏

[@ashleysayss]

I must admit, I got a new job working overnights and haven’t been on top of my practice lately. When I came back to my favorite go-to yoga channel💛 I was surprised too see Mark doing his own practice videos. But this was a really incredible practice I must admit. I am very impressed and it’s obvious when someone lets their genuine self come out and connect with the routine. It made it easier for me to do the same thing. Thanks so much! 🙏🏻

[@bensmith2875]

As a nurse who is on his feet all the time the timing of this practice was perfect! My first session with Mark and it certainly won't be my last. Loved the dialog for inner guidance! Well done

[@justineclark669]

Thank you so much for this wonderful class. It was just what I needed today. Lovely routine and supportive narrative and guidance. Namaste.

[@janazaki1063]

Nice super great like his level of speed of teaching ! Great yoga for People on their feet alot working, walking , talking lots for the benefit of others in need during this pandemic I'm one of those

[@wadeeahali9879]

magnificent thanks to you .. I was keeping all the negative thoughts in my heart soul mind .. but when I did it yesterday I let every thing go and I ask for help cuz I was too much .. I talked and express feelings and I restart my soul again to receive good and love and peace .. thank you so much always cuz you where there in my highs and lows .. Thank you from the bottom of my heart .

[@alicjachodor5469]

Thank you Mark for this practice. It was amazing and just what I needed today. I can feel myself releasing stress. Saves as one of my favorites. Namaste

[@healthybydesignyogi]

This truly was a miracle of a practice! Mark, every class that you create is absolutely spectacular! The shifting in weight while holding the postures and exploring different movements was excellent! Also throughout the video hearing your Prada through your breath was wonderful. Please continue to create more videos, you are truly gifted as a yoga instructor and uor Boho yoga community is blessed to have you as our Yoga instructor🕉️

[@innana11]

Thank you for this amazing segment. I practice this every single day amd it has tremendously helped with healing my herniated disc!

[@Montanho09]

wow brother, I didn't know you guide yoga too. Been doing PT for my lower back and hip and this routine helps a lot. Enormously grateful for you guys - Love and health to you both!

[@rutegoncalves1639]

Thank you guys, for your great practices that keep me motivated to show up in the matt everyday 🙌

[@claudigxo]

You both have brought so much positivity into my life that I feel will always stay with me and I am compelled to share with those I love in turn. Thank you so much, always 💙

[@alexiadavid5086]

My back hurts chronically from sitting all day long in front of the computer (for a good cause!). Thank you so much friends for sharing your own journey and your precious knowledge! My body feels refreshed!

[@bohobeautiful]

It is an honor to read how much the class contributes to your recovery! We can totally feel you on this struggle and the pain that comes with it...Sending you healing energy❤️

[@haeppyday]

How used we got to mark doing the classes and he’s doing them so well too! Imagine only a year or something ago it was the first time. GREAT CLASS!

[@awatefkaadan7830]

Thank you Mark..it was heavenly beautiful...your last words bring tears to my eyes

[@claudialang1904]

i woke up right now and voila here is your new video..what a gift!! thank you!

[@Magicisreal66]

Thank you brother ☺️ I'm so grateful for you and Juliana--and that little baby of yours is so flippin cute ✌️☺️

[@ashleyw.4489]

Wow.. what a beautiful practice. Absolute bliss. I felt a deep love and gratitude for myself. Everything around me disappeared.. I was fully engulfed in the present, the here and now. I'm beyond grateful for this practice. Thank you for the Boho Beautiful channel and for all the wonderful content you both provide. Namaste 🙏

[@Kitty1995R]

Thankyou for these beautiful relaxing videos! I was enjoying this stretch so much my muscles were so sore from working out and this video made me feel so amazing so Thankyou! I love your videos!

[@mikaylaprince4772]

I love Mark’s practices. This practice built so much fire and released so much stagnant energy in my lower body.

[@iraistorres2115]

Thank you for so wonderful class, I really enjoyed. Thank you for all light that you and Juliana share with us. God bless your family. Namaste 🙏🙏🤗🤗

[@reginatrani4976]

Thank you for this class! I also sit behind a desk for many hours per day. I needed this my back and neck thank you!

[@andreaschneider9949]

Simply wonderful. Thank you so much for yet another valuable class . You both truly are a gift to the world . Namaste 🙏✨❣

[@podpip888]

Thank you for this yoga practice. I woke up this morning felling awful- stressed, sad,sore and headache . 10 hours of different things to get through and then tried this practice and i feel so much better thank you!

[@montsemarco6492]

Has been a real pleasure practicing with you This early morning. THANK YOU for your pace and instilled peace . Nadaste 🙏

[@romewr]

Love and light to everyone and to both of you. Namaste

[@bohobeautiful]

Sending love and light your way XO!

[@kavelalife]

Thank you for this practice. It was exactly what I needed today. You are so right about sitting too long in front of the computer being so not good for us mentally and physically. I am trying to change my daily life so I can be away from the computer. I would love to be moving more throughout the day, breathing fresh air and out enjoying nature. The way life should be spent! Thank you for the inspiration!

[@bohobeautiful]

We love your intention! That definetly inspires us to do the same and get into nature more😘

[@lamusepicasso0613]

Such a blessing to have you guys for this journey, love and ligth 🙏😘💕

[@freedomforestlife]

Wow, that was intense, but calming and relaxing too - thank you mark, enjoyed really taking some time in the poses ✌️🌿

[@BabaandJerusha]

Wow I cant thank you enough for this workout. I was super sore and my muscles were very tight. I couldn't even sit on me knees i the beginning because it hurt too bad. At the end I was able to sit on my knees with no pain and it felt good. TY his will make the rest of my day so much better!🙏🏼

[@Galerieathena934]

A big thank you sharing that amazing Yoga with the world. May the new year 2025 bring you a lot of health, love and peace ! Me

[@annadambrosio5628]

First time doing yoga with the male side of Boho! Well done Mark and I especially liked how you made it your own! Lower body feels much better...now to work on upper body...searchinggggggggggg ah, found the yin for upper that I love doing, ok gotta go so I can start your wife's video and I'll feel balanced!

[@piaandluna]

Wonderful lower body release! I was on a 10+ hour car ride trip yesterday. This was much needed! Thank You!

[@elle2264]

Thank you so much for this practice. This practice helps to relief my lower back pain 🙏🏻😊. It has been 6months that I started my yoga journey with boho beautiful yoga. Thank you so much for sharing yoga practice and meditation 😍.

[@solorozco3725]

Thank you very much for this delicious class! my legs and back feel great. Namaste.

[@27fitzgj]

Felt so great and relaxed after this! All muscle soreness gone. Thanks Mark!

[@siw_rasmussen]

this is the most beautiful practice ever!!! thank you so much from the bottom of my heart. I will keep comping back to this one. love and light

[@Veilliron]

Marks energy and presence is mind-blowing here. Definitiely one of the most intense and most interesting Yoga-videos I've joined so far. I think it is because the male energy of you Mark is so visible and noticeable here. Thanks you for this awesome class 🙂

[@craigshandworld]

Thank you for this excellent session for my lower back injury

[@pattyschuyff1145]

Thank you very much for this beautiful class. It helps for my back pain ❤ have a great day ❤

[@denizsesli6168]

Thank you for the great class. I really love your classes and greatful to do yoga with you. All the best

[@nishasfeminine2308]

Thank you so much for this wonderful practice….. so so thankful and grateful for ur wonderful videos 🙏💐❤️

[@KmmBev]

This was fantastic I will be doing it once a day for sure, too much desk time and 21 days of sweat not enough stretching and self love, you guys always have great videos that help all of my stiff muscles🥳

[@mikey206]

Really enjoyed your practice and how you explain things as your going. Well done mark 👍🙏

[@CoachNinu]

This was so beautiful made me smile the entire time

[@oprom8614]

@Mark, thanks for the brilliant yoga practice. This is my new favorite session of yours. This practice is a must-do every day.

[@soknimolart]

My third week with you guys and my forehead can touch my knees now! I feel so great and so relief after every practice. I’m glad I came across your channel. Namaste 🙏🧘‍♀️💕

[@lindanorris3226]

ABSOLUTELY BRILLIANT THANK YOU SO MUCH FOR SHARING US 🤗🧘💛

[@zoepearson9941]

The difference I felt mentally after this practice really is mind blowing. Thanks you so much

[@hdhal76]

Wow, thank you so much for your help and support. Really great class

[@angelcakedolli]

I just went on a hike and this came up when I was searching for a stretch to do thank you!

[@elisarodrigues1228]

Loved this session !! Like you I spend long hours on sitting so this session is gold for legs and hips !! Thank you so much 🙏🤓

[@erinnikitin149]

I haven’t had a chance to do this yet, but after some long ballet rehearsals I have been looking for something to keep my 40 year old body moving. This looks absolutely perfect!

[@JusticeSkeptik]

Love Mark's stretchy yoga. Thanks!!!!

[@mejullinek]

Thank you for your videos and your care

[@angelaosan9299]

It's an honor to train with you. Thanks. I told you, a few moths ago that I had lumbar and thoracic fractures, that I had lumbar and thoracic hernias and protrusions. I didn't have surgery, just like you, but my Doctor which is an Angel told me about you. Since May 2021 I have been exercising with you every day, and now, since the beginning of octomber, I can run 4 km (the car accident was in February 2020). I climb the mountains, I dance, I walk on heels again, I lift up to certain kg weights and I didn't even suspect that I could feel that my body could resume running. By this time of year I may even be able to run 10 km. Apart from the fact that I am disciplined and do the exercises, I owe you my gratitude! I hug you dearly! Take care!

[@bohobeautiful]

Angela! This is a beautiful story and stories like ours need to be shared as with such light as you share yours as much as possible. Isn’t it amazing?! The journey back to where u are when so many people advise it will never be possible again! Beautiful. The power of intention and will. I hit my 12km run marker and speed skip for 15 minutes at a time. Thank u for sharing. And being here with us. Nothing fills us up with more light and love than receiving stories like yours. 😎 ❤️