Yin Yoga For Flexibility ♥ Tight Hips & Hamstrings | Sacred Valley

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welcome to beautiful peru we are here amidst incredible Inka ruins with a yin yoga class that will open up your hips and release any physical and emotional energy out of your body this practice is all about letting go and surrendering allow yourself to let go of any worries or stress and simply connect deeper with your inner self as you take each breath Dedicate this time to you and only you with that said grab your mat find a quiet space and let’s begin alright friends we’re gonna start today at the back of your mat with your knees together Let’s go ahead and take a reach with the arms up to the sky then as you exhale bring the arms forward with the palms open close your eyes here and bring all of your awareness to your breath welcoming beautiful positive energy through the palms of your hands allowing that energy to come into the body and taking this opportunity to set your intention Some let’s take an inhale again this time reaching both arms up and allowing the arms to come down into your child’s pose just taking a moment here to breathe connecting with your breath feeling that gentle stretch through the shoulders wonderful let’s take another deep breath knee On your exhale come on up to your all fours inhale again no drop the belly look up to the sky exhale round the spine tuck the chin in beautiful again inhale arch look up and exhale round out the spine a nice gentle warm-up for the spine inhale arch exhale let it go and again inhale arch and exhale this time tuck your toes underneath and then start to press your way back into your downward facing dog So i’m gonna walk it out on the spot here let go of any tension any soreness and your feet and your legs Just, add some movement here to your body wonderful and then stopping back into that downward-facing dog pressing both heels down deep breath in exhale slowly from here rounding through into your plank position And then a very slow chaturanga as you drop your belly to the floor and drop your legs To the floor let’s come on up into a baby cobra so keep the hands grounded elbows close to you just, lift the upper body as high as you can And if you like go ahead into a full upward dog here if you’re comfortable otherwise stay in your baby cobra beautiful slowly from here release and come back into your downward facing dog deep breath in as you exhale look up to the mat step or hop forward and then slowly from here coming into our rag doll what you’re gonna do here is grab both elbows with the opposite hand and start, to move your body side to side in a forward fold position and then when you’re ready you can just release the hands to the mat stay in your forward fold and if you like to go a little deeper see if you can grab your both toes with your peace fingers and just staying here with your exhalation allowing your body to release very gently closer towards your legs remembering to be patient with yourself today wonderful slowly let’s round up into her standing position Inhale reaching both arms up to the sky exhale forward fold again inhale halfway lengthen lengthen through the spine exhale stepping one leg back into our high lunge reaching both arms up to the sky find your center here interlacing your fingers index fingers pointing up to the sky and once you’re ready drop that back knee release into your low lunge think about pushing those hips forward so you’re getting that deep stretch through the hip flexor And now releasing your arms take your opposite hand to the mat the other arm is gonna reach up to the sky into a very gentle twist here Slowly start to heel toe your front foot, to the very side of your mat allowing that needs a fall away from your body as you come down to your elbows into our first you and posture the lizard pose you want to think about rolling that front foot To the lateral side so the pinky toe area of your foot this will help you let that knee open even wider away from you Just, stay here and breathe focusing on the inhalation through your nose and a long exhalation through your mouth just, let it go be loving and patient with yourself here give yourself time to release deeper and deeper into this posture don’t rush it don’t push it just, breathe through it with each yen posture we take today what i think about coming into a meditative state in our mind allowing yourself to be aware of the thoughts that may come into your mind And simply allowing them to continue onward not paying attention to what they are giving yourself this opportunity to be present with this very moment just, keep breathing we’re almost done here Notice how your body’s starting to let go so as the body let’s go push a little more not forcing letting go deep breath in exhale oh Make sure that the front foot stays on the mat allow that knee to fall away with each exhale feel that release through the left hip you’re doing wonderfully just ski breathing keep your eyes closed if you need to feel the sensation through your body as the muscles begin to let go feel that tension releasing out of your body out of your mind Very nice we’re gonna slowly now come on up? take your time here come up to your hands and then tuck your back toes and lift your back knee Heel toe your foot, so it’s closer to the center of the mat and then reaching up with that same arm towards our twist at high lunge keep reaching with those fingers and then release down towards the mat stepping back into our plank position chaturanga dandasana inhale opening into your upward facing dog breathing deeply and exhale release into your downward facing dog let that sternum fall towards the mat bend your knees go ahead step or hop towards the front of your mat again coming into your forward fold just, simply breathe folding from the hips slowly come on up now and then reaching both arms up to the sky exhale forward fold back down inhale halfway lengthen exhale bend your knees the other leg now steps all the way back High, lunge reaching both arms up to the sky when you’re ready finding that center here making sure the front knees on top of your ankle interlace the fingers index fingers up and hold extending through the elbows here really lengthen up the upper body wonderful that once you ready drop the back knee come into your low lunge pushing the hips forward so you’re getting that stretch through that hip flexor Releasing the opposite hand to the mat same arm reaches up to the sky into your low lunge with a twist Beautiful now release the other hand he’ll tone out that front foot, to the outer side of your mat So right, to the edge Allow the foot, to roll to the lateral side Allow the knees to fall away from your body and if you’re comfortable come down with your elbows to the mat Now if reaching your elbows to the mat is too advanced for you you can always place a prop like a block or a book or you can simply keep your hands on the floor listen to your body and take each posture to your own level here this is your practice breathe and let go with each exhalation allow that knee to gently fall away from you as you continue to push the hips forward so you’re feeling that release through the opposite hip flexor we hold a lot of emotional stress in our hips So when we get into these deep releasing yin postures it’s normal to feel emotional release as well as a physical release don’t hold anything back allow yourself to let go of all that no longer serves you physically and emotionally be one with your breath feel the coolness of the air coming through your nostrils and the warm leaving your nostrils be conscious of the breath welcoming oxygen into your muscles into your joints give yourself permission to go further and further reading through any uncomfort you may experience here listening to your body being patient with yourself You are exactly where you need to be in your practice today just, breathe through it and feel the incredible benefits of the cn posture you’re almost done just a couple more breaths here try to breathe, through anything that may arise whether that is emotional or physical and comfort just, focus your awareness on the inhalation and the exhalation tell your body that it’s okay we’re almost done let’s take our final deep breath in through the nose On your exhalation come on up to your hands very nice go ahead and ground that front heel and heel toe the front foot to the center of your mat tuck your back toes and lift your back knee off the floor let’s come up into our twist at high lunge here just breathing deeply twisting from the bellybutton inhale exhale release the hand and step back into plank position chaturanga dandasana inhale upward-facing dog and exhale downward-facing dog beautiful Now slowly from here let’s look up to the top of the mat Bending the knees and taking a big hop or a couple steps to the very front of your mat inhale let’s come up halfway exhale releasing into that standing forward fold See if you can go a little bit deeper now Grab those toes or the ankles whatever is comfortable and allow that chest to release the top of the thighs folding from the hips great job let’s take another inhale through the nose a long exhalation out great job slowly let’s release the hands inhale halfway and then An exhale from here we’re gonna make our way over to our mats now so come to a seated position at the center of your mat reaching both arms up to the sky you’re gonna bend one knee and place the foot the inside of your other leg inhale and then exhale coming forward into our single legged forward fold folding from the hips you want to think about allowing that bent knee to fall away from your body as you, allow the chest to release over top of the thigh a wonderful release for the hamstring here try to keep your front foot flexed so you’re feeling that stretch not only in the hamstring but all the way through the calf muscle as well this is a wonderful posture for anyone that likes to run or spends a lot of time on their feet just, breathe deeply and like uh sending wonderful energy into any tension along that a hamstring you may feel once you notice that tension that resistance simply breathe into it welcomed even more oxygen into that area of your body and as you exhale you will notice how slowly your body will let go just, breathe through it be patient relax try your best to keep those toes pointed towards here feel the lengthening sensation through the entire like breathing and exhale oh notice of any thoughts arise in your mind Once you become aware of them simply make a decision to let them go this is your moment right now No one else’s be present breathe and let go enjoy this beautiful moment we’re almost done here just keep breathing As you start to feel the muscle letting go seething and bring the chest a little closer towards the leg inhale exhale slowly let’s reach both arms up to the sky lift your body bring that knee towards your chest and then cross the foot over the leg we’re gonna take our seated spinal twist so you can just stay here looking over the opposite shoulder or if you’re more advanced and you combined go ahead and bind here by bringing the front arm through the leg and Then reaching the other arm behind the back this is too confusing today don’t worry about it and just staying the first version of the seated spinal twist wonderful but slowly now release Come back to center inhale reaching both arms up exhale Bending the other knee now placing the foot, to the inner thigh inhale reach up exhale folding from the hips into your seated one-legged forward fold flexing the front foot bringing the toes as close towards your body as possible so you’re feeling that stretch through the hamstring through the calf muscle Letting go of any tension or any resistance in that entire leg breathing deeply here focusing on the inhalation and the exhalation coming into that meditative state in your mind clearing all thoughts all worries i Need to do less take this time for yourself breathe let go and don’t worry about anything except releasing deeper and deeper into this posture we’re almost done here welcome oxygen into that hamstring into the calf muscle through your breath inhale and exhale let go inhale and exhale wonderful let’s take our final inhalation out through the nose i’m going to take a very long exhalation through your mouth Make a decision right now to let go of all that no longer serves you any energy any thoughts anything at all that brings you down let it go let’s do that one more time deep breath in and let it go Come on uh? reaching both arms up to the sky release the arms down bring that bent knee over and then cross the foot over the straight leg Reach the arms again now the opposite arm to the bent knee comes forward so the elbow and the knee connect then you’re looking over that shoulder if you’re more advanced go ahead and take your bind bringing that hand through the leg and then reaching with the opposite hand behind your back whichever version you take really think of it along getting through the spine here Wonderful slowly release the bind if you’re in the bind andalus come forward? great job you guys we’re gonna take one more yen posture today this is a wonderful stretch for the hips opening into our dragon pose so open the legs as wide as possible Knees pointed up to the sky feet flexed inhale and then exhale simply walk your hands forward Now you’re gonna take this To your own level some of you might be able to come all the way down with your head in the chest others might want to come down to their elbows or you can also place a prop here like a pillow and rest yourself on top of that pillow or bolster wherever you are just allow yourself to let go and feel that release through both hips Trying to keep both of your feet flexed the toes pointed up to the sky your knees pointed up to the sky give yourself permission to let go of that tension that you store in your hips physical emotional Whatever it is with this posture make that decision to let it go breathe deeply exhale slowly welcoming oxygen into the hips now with your exhalation visualizing all that you wish to release see that energy leaving your body leaving your space your energy field Let it go and release deeper and deeper you’re doing wonderful you’re almost done here just, keep breathing noticing how your body let’s go how that tension starts to melt away out of your hips wonderful let’s take a deep breath in through the nose exhale let it go and again deep breath in through the nose fill those lungs with oxygen exhale release very nice slowly walk yourself up releasing out of the posture inhale reach the arms up exhale bend the elbows and come into your seated easy pose Just, resting the hands on the knees palms open up to the sky i’d like you to close your eyes here Begin, to breathe deeply through the nose and exhale out Having our palms open we’re going to encourage that positive energy to enter our body enter our energetic field filling us with love positivity and peace just, breathe deeply allow yourself to become centered, to become balanced feeling that powerful energetic energy running, through your spine from the very base To the very crown of your head? allow yourself To be completely at peace with where you are and how you came to be here today keeping your eyes closed let’s reach both arms up to the sky palms together and exhale to your heart and One more time deep breath in reaching both arms up to the sky bringing the positive energy between your hands and then take that energy down to your heart take this opportunity right now to thank yourself for your incredible practice today for dedicating this time to you i send you love and light and i’m grateful that you joined us today here in beautiful cusco peru i hope you have a wonderful rest of your day namaste for full length in yoga and other classes check out boho beautiful complete this program will give you everything you need in terms of toning your body gaining flexibility and learning how to let go

 

100 Responses

  1. Manuela Beguin

    June 26, 2018 5:09 am

    Thank you so much for this great quick and effective yin yoga class. I especially loved your words and smooth voice. You inspire me so much everyday !

    Reply
  2. Nora Csiszar

    June 30, 2018 7:37 am

    HI Juliana and Mark! This was such an amazing class, my hips feel so relaxed now, thank you! This place in wonderful, I like the alpacas walking around, just chilling. How is Prince doing these days?

    Reply
  3. EMMA STAWAS

    July 2, 2018 7:31 am

    Love this video, just did this one after one of your yoga workouts, and I just feel soooo relaxed, focused and calm. When I woke up today I felt really anxious and drained but I dragged myself to the mat because I KNEW I would feel so much better after doing one or a couple of your videos. Please never stop because you're amazing and you are inspiring sooo many people around the world to be the best version of themselves. 🙏🏽
    Lots of love and light to you, Emma 💫🌻💖✌🏼

    Reply
  4. Kym Silva

    July 2, 2018 12:09 pm

    Amazing amazing. You beautiful being than you so much for this practice. I love your soothing calm voice the scenery. My goodness I needed this xoxox

    Reply
  5. Rihan Sotelo

    July 6, 2018 7:19 pm

    This was so relaxing pain just goes away. After session your body feels light and my head was refreshed. This is for someone who experiences cramps during red days.

    Thank you! Love and Light!

    Reply
  6. Em

    July 10, 2018 4:46 pm

    Another amazing yin video, I think this is a new favourite, I did this in my garden just now in the sun xxx 🌙⭐🦋🌹💕

    Reply
  7. Vasil Kamalov

    July 15, 2018 10:38 am

    Amazing practice, thank you, guys! I just love how it is connected to gentle flow and mindfullness in your video

    Reply
  8. Kaya Mindlin

    July 18, 2018 9:47 pm

    This is one of the most horrifying things I have ever seen. Just because you are in nature does not make your movement natural, just because you are speaking softly and slowly does not make this therapeutic. Sweetheart, you are YANKING your thigh bone out of the hip socket.

    Reply
  9. Joi Worwood

    July 25, 2018 2:24 pm

    Thank you so much. I just discovered your videos and they are bringing me so much joy. You are truly a woman full of light.
    And you're inspiring me. It's been my dream to travel with my husband and two girls, camping along the way and making clogs as we go. But how did you get started… Because we can only leave our jobs for so long 🙂 did you just take the leap of faith and go for it?
    I think you're both amazing.
    Namaste

    Reply
  10. Destiny Cyrus

    July 28, 2018 9:32 pm

    thank you so much, I cried during this practise because of all the tension realeased. I feel so much better now. Keep posting yoga videos <3

    Reply
  11. Halima Alshy

    August 1, 2018 4:22 pm

    OMG I just cannot believe that I did it, I'm so grateful for this Yin Yoga, yes boho beautiful I'm ready for the coming challenges :)) ♥♥♥

    Reply
  12. t35w gkli

    August 6, 2018 3:43 pm

    I wanted to thank you for everything you have done for me, you guys helped me so much. I feel like I learned to appreciate myself, I learned to love myself again because of your practices, it was a cleansing of my mind as well as my body.
    I hope you two have someone in your life that is as helpfull and enlightening for you, as you have been for me.
    I wish you a life full of adventure, love and light!❤

    Reply
  13. Olivia

    August 9, 2018 1:30 am

    Hey Julianna I really wanna do this yin yoga twice per week but I do my 45 min boxing cardio workout on the same days I want to do this routine …. Will it be fine to do it before my workout or should I do it after ??

    Reply
  14. MsPerfume25

    August 9, 2018 4:34 am

    Wowowowwo this was beyond amazing esp since I don't get to do yoga often now adays!!! Loved the last hip stretch sitting a lot in the library din realize my hips were so tight n constrained!! How often would u recommend tht stretch????

    Reply
  15. Jacky Wolf

    August 19, 2018 5:34 am

    This is wonderful you guys! The instructions are superb, and the production, thorough. Thank you!

    Reply
  16. Jacky Wolf

    August 19, 2018 5:34 am

    This is wonderful you guys! The instructions are superb, and the production, thorough. Thank you!

    Reply
  17. S HF

    August 21, 2018 2:08 am

    This hurt so good. I’ve been neglecting to give my hips a good stretch lately… I truly felt the breath deep in my hips and just felt an emotional connection and release. Thank you!!

    Reply
  18. STiChick

    August 21, 2018 11:28 pm

    I had hand surgery in January and have extremely limited mobility and use of my right hand, wrist and shoulder. I can’t put any weight on my right side upper body and that includes body weight which makes stretching much more difficult as most stretches require me to put my hands on the ground. I have a huge loss in range of motion but I can’t find many good stretches that don’t have you get down on your hands for a lot of the moves. Aside from being depressed from being out of work from the injury, now I’m seeing my body suffer the consequences from my limited use. It would be greatly appreciated if you could center a video around not using your hands for some of the stretches. I know you get a lot of requests so thank you for even taking the time to read this. Love your channel and look forward to healing and being able to use your videos easily again.

    Reply
  19. Aiyana Little Fox Bazinet

    August 23, 2018 1:59 am

    You yoga and pilates videos are the only ones I follow. I have seen others, but non are as amazing or make me feel relaxed like your videos.

    Reply
  20. masmogi

    August 23, 2018 2:36 am

    I've been practicing your other video https://youtu.be/-fac_iJ8Nw8 , and started practicing this today. its not easy, but after this session i feel yummy warm feeling on my hips & hamstring, the length of this practice is perfect! not easy but not torturing also lol

    Reply
  21. Bethany Johnson

    August 30, 2018 5:42 pm

    Great video! When I hold some of the stretches tho I find myself short for breath/harder to breath is this normal? Thanks 😊

    Reply
  22. Jaclyn Weber

    September 4, 2018 6:37 am

    I cried like a baby during that last pose, I wonder if my body was releasing emotional tension. Amazing class, it was very healing, thank you 💓

    Reply
  23. Sary Udashkin

    September 8, 2018 10:14 am

    I love this video so much!! But I can't do the dragon pose. I'm a bit confused about why. I can get to my elbows easily in lizard, and my head is nearly at my knees in the single leg seated forward fold. But for some reason, I can't lean forward even an inch in the straddle position.
    Does anyone have any tips on how to make your way forward in the dragon posture? I appreciate it!

    Reply
  24. Teanna Woods Okojie

    September 17, 2018 4:28 pm

    AMAZING! Thank you for creating this wonderful video! Juliana your so talented many blessings to you and thanks for sharing your gifts with us!

    Reply
  25. Lakin Gamage

    September 17, 2018 7:19 pm

    I don't usually comment on yoga videos, mostly because I don't have anything insightful to add, but this class made me feel amazing. Somehow I was better able to focus, even compared to some other yin videos I've followed on this channel. I would love to see more/new yin yoga videos if you have time. Thank you so much!

    Reply
  26. Jay Brown

    September 18, 2018 4:53 pm

    I get so sad when I do yoga, because my hips are so tight. I’m on a journey to find my flexibility and to become full of suppleness and inner peace. I thank God for people like you. I thoroughly enjoyed this. I hope yin yoga can become a staple in my journey of vitality and wellness. Blessings!

    Reply
  27. Laura Baranyai

    September 29, 2018 11:08 am

    Around the end of this yoga flow I started crying really bad for no reason like my tears were all over me . Is it normal?

    Reply
  28. Natalia Vega

    September 30, 2018 7:58 am

    Thank you so much for your beautiful videos, the peace you send to the world is overwhelming. Thanks again for your hard work and generosity helping so many of us with it. Namaste 🙂

    Reply
  29. Become The Butterfly

    October 5, 2018 6:42 pm

    Today i am feeling a little low… i am super tired after running retreats and working a lot with clients.. This time last year i was on the plane to begin a three month trip to Peru to travel the sacred valley and spend a month in the amazon.. its incredible that spirit led me to your video, back to my sacred home of peru.. Thank you so much for this, my spirits have been lifted and i love your videos (first time viewer) xx

    Reply
  30. Paulina SR

    October 7, 2018 2:04 pm

    Thank you for what you do. I cried during the session – I just moved to a new place, started a tough job and in the last month I have had almost no time to take care of myself, exercise, cook… It's been really hard to cope and I was tense like I've never been before. THIS JUST HELPED A LOT <3

    Reply
  31. Dena Justice

    October 8, 2018 3:04 pm

    I love your videos…especially yin yoga! I’m a runner and this is helping me so much! Thank you!
    (I love that raspberry color sweater! Where is it from?)

    Reply
  32. Jessie Lawrence

    November 4, 2018 5:28 am

    One thing i don't like is when things like "almost there" are said and there is still a minute or more to go. Very misleading

    Reply
  33. Angela Calvo

    November 4, 2018 11:38 am

    Hola Boho soy Angela de Colombia me encanta tu clase de yoga, tu me recuerdas que debo aprender inglés hago las clases observandote ya que es muy poco lo que entiendo y no hay subtítulos en español. Felicitaciones excelente…Bendiciones gracias

    Reply
  34. Katarina Elizabeth

    November 5, 2018 1:51 am

    Oh yeah, what I needed today. Sometimes it hurt coming out of the pose like my body was rusty and needed oiled haha. I feel so much better after doing this video though!

    Reply
  35. Priscilla Session

    November 13, 2018 3:34 am

    I just started watching your videos…I practice along with your videos at least 5-6 times a day. I love your videos, I love your different styles. Ty for the variety! Namaste!

    Reply
  36. Tavous Sheykhiani

    January 15, 2019 4:25 pm

    When you say "we are almost done.just one more deep breath" and there is still like 10 more deep breaths I really feel cheated !!😂
    Love from iran ❤

    Reply
  37. Melissa Musselman

    March 2, 2019 3:04 pm

    Can you please tell me if while doing lizard posture ur hip should feel like it pops out of socket it does that to me every time …

    Reply
  38. Cheyenne Hardwick

    April 1, 2019 7:10 pm

    Thank you so much for all your wonderful videos, I'm so grateful to have found you x

    Reply
  39. Lea Heinemann

    April 13, 2019 4:37 pm

    thank you so so much for what you doing, you guys been the inspiration I needed to finally change my life into what i desired to for such a long, long time. Words can't explain my gratitude <3

    Reply
  40. Oh honey

    April 24, 2019 4:52 pm

    That last posture got me so upset as I can't even spread my legs this much, and bending forward is impossible for me. My lower back is so tight all I could do was touch the floor in front of me. I hope it is not just me :/

    Reply
  41. floras_ realm

    May 9, 2019 12:12 pm

    I personally prefer longer warm up before going into poses so deeply it is less painfull when the body is streched and warmed up. For someone as flexible as you it may not be a problem but for some of us out there it may be really not that easy 🙈

    Reply
  42. Kat Tastic

    June 21, 2019 2:18 pm

    Your classes are so relaxing. I do yin yoga after my crossfit and its perfect. It gets my mind right before my 5 wonderful and spirited kiddos get up for the day. You have a gift, thank you for sharing it!

    Reply
  43. Myriam Herzallah

    August 31, 2019 1:25 am

    I really love your work and the quality of your video, but seriously YOU SPEAK TOOO MUCH.Yin Yoga is about surrendering and bringing awareness, how are we supposed to relax with you talking all the time?

    Reply
  44. Shelby Boyajan

    September 19, 2019 8:21 pm

    I cried during lizard pose. Thank you, what a relief to have this release of pent-up emotions. Thank you Julianna & Mark. <3

    Reply
  45. Jenny Ng

    October 7, 2019 8:28 am

    Wow, this was a wonderful yin yoga practice, thank you. I did a half marathon yesterday and did your other Yin Yoga for Flexibility afterwards, and then tried this one this morning. My legs and hips definitely feel less stiff and sore now 🥰

    Reply
  46. Estefania.

    October 17, 2019 12:33 am

    All your videos are crafted beautifully. Every time I want to practice yoga, it’s your videos I come back to. Thank you for sharing your gift. Much love!

    Reply
  47. Live in USA

    October 25, 2019 4:09 pm

    This class was very interesting. I so loved the lengthening and releasing of the hips. They really tend to be the tension area so letting go really feels great. Thank you for such a wonderful experience!

    Reply
  48. gre gra

    November 7, 2019 3:49 pm

    Does anybody else think that doing yoga is a little like bodybuilding? You focus on only size of the muscle, or only flexibility. I think mobility needs strength to hold it together and endurance for recovery and simply to endure. some people here that feel they are tight everywhere actually need to strengthen those areas, rather than loosening them up, which is a short term fix. the same way that strength athletes need mobility (although not necessarily only stati types of stretches).

    Reply

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