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Peaceful Yoga Workout ♥ Core & Balance | Jane of the Jungle Flow


hey guys we are in beautiful Costa Rica today I’m at Surf Vista Villas in santa teresa and I have an amazing balance and core yoga sequence for you we are going to work your abdominals, challenge your balance and give you a nice stretch at the same time so if you’re ready grab a mat some water and lets do it alright guys so starting at the back of your mat feet together inhale reach your arms up to the sky exhale hands to your heart inhale reach up exhale dive it down hold it here inhale come up half way exhale walk towards to the top of the mat into plank taking your chataranga down to the floor upward dog inhale exhale downward dog take a moment here to reach stretch it out and then slowly round through the spine into plank hold exhale downward dog forward into plank exhale downward dog nice fluid motion here with your spine opening to side plank staking your feet or you can always modify by bending the bottom knee beginning to circle the arm big circle engage your abs coming back to plank all the way down to chatarunga upward dog inhale exhale downward dog lets do that again on the other side rounding throug the spine plank open to side plank stack your feet big circles with the arm and two reach it back down plank position two pushups can always modify by bringing the knees down chaturanga down upwward dog inhale exhale downward dog reaching your right leg up bending the knee then taking a big step forward into lunch exhale extend the front knee inhale forward to lunge exhale press away draw the forehead into the knee hold here feeling a nice stretch in the hamstring inhale come forward into lunge reach the arms up to the sky high lunge breathe and transfer all the weight into the right foot all of your weight into the right foot pushing back into warrior 3 this is where you really want to find that balance kne to chest push it back warrior three making sure your bottom knee stays slightly bent make sure you’re not hyper extending and knee to chest press it back hold warrior 3 extending your arms nice straight line with your body from the forehead all the way over to the heel breathe, slowly come up this time hands in prayer position go ahead and take your left ankle to the top of your knee reach your arms up exhale sitting right into the standing pigeon you can always release the hands to the ground or hold on to a prop for extra support like a chair or a block hold and breathe the deeper you can come down the further you’re going to feel that stretch inhale reach the arms bring the knee up connecting the knees now left arm comes back dancers pose reaching your right fingers forward and lifting your left knee back trying your best does not matter how high you lift your leg bringing the knee back up and step back into your lunge inhale reach exhale come down and stepping right into plank chataranga upward facing dog downward facing dog reaching your left leg up inhale bending the knee exhale big step forward to the very top of your mat high lunch on your other side exhale press and extend feel the stretch in the hamstring and push bring that forehead into the knee go ahead and flex the left foot so you can feel that stretch coming forward into lunge reaching slowly your arms right up the sky find your balance make sure the front knee stays over the ankle bring your weight all the way forward and then press into warrior 3 knee to chest draw the naval to the spine really working on that balance bring the knee in draw the naval into the spine contract your abs hold it here come back in extend this time coming into our warrior 3 slowly come all the way up this time right ankle comes on top of the left knee sitting right into standing pigeon hands in prayer or go ahead and release them down to the ground you can let your head be relaed hand to heart and then slolwly coming up lets transfer right into our dancers pose knees connect right hand reaches for the right ankle lifting that right knee left arm reaches foreward again to it toyour best ability here bring the knee up and then slowly step back into high lunge exhale down stepping into plank chataranga upward dog inhale exhale downward facing dog take a moment to breathe inhale reaching the right leg up bending the knee as you exhale come forward touch the opposite the elbow come forward left elbow right elbow and push left elbow right elbow keep going really working the core here keep breathing guys and then step your right foot forward bring all your weight to the right foot standing split again to your best abilities lifting your left leg up as high as you can as the chest draws in toward the thigh from here transfering into our half moon today first make sure the right hand stays on the ground or a block opening up the body staking the hips and shoulders left foot is flexed opening the body coming back to center lifting back up into standing split breathe exhale feet together rounding through the spine taking our vinyasa inhale reach exhale forward fold inhale half way exhale step back into plank chaturanga take it down or push ups upward dog exhale downward dog take it to the other side now left leg up bending the left knee coming forward touch first your right elbow left elbow and the extend it up right left and up right left and up right left and up and oush right left push big step top of the mat with that left foot bring all of your weight to the left foot reaching the right leg up into standing splits forehead comes as close to the knee as possible and slowly lets come into our half moon left hand stays down this time opening the hips stack that right hip over left reach the right arm up to the sky flexing the right foot shoulders are staked hips are staked and the slowly come back down level off the hips lift the leg up standing split and then very slowly releasing the leg down take a moment to breathe in exhale round through the spine inhale reach exhale forward fold inhale half way exhale step back into your plank and go ahead and take ur two pushups again upward dog inhale exhale downward dog breathe in exhale looking to the top of the mat taking two steps to the very top coming up half way again exhale releasebend ur knees guding yourself right over the the mat coming into a seated position open the chest exhale release open and release gentle movemnt and then slowly coming into boat posture left and right knee up inhale reach arms up and down inhale up exhale down ‘5 6 7 and 8 slowly drop your feet and come down exhale give yourself a hug and then coming into our souptabatacanasam soles of your feet together opening your arms nice and wide pams open giving your body a moment to completely relax into this position feeling a gentle stretch along the inner thighs and then slowly knees together reach the arms over your head rolling into your fetal position and then slowly coming up into your seated pose rest your hands on the knees just taking a moment here to breathe find your breathe inhale exhale inhale reach arms up exhale hands down to heart bowing down to your heart thanking yourself for your wonderful practice see you again soon

Jerry Heath

100 Comments

  1. i love the way you flow. Even its only 15mins i enjoy the intense transitions.

  2. i love this so much! i love the scenery and your voice is so calming 🙂 thank you <3

  3. i use your videos every day they help me alot and i enjoy them. i appreciate your videos so much

  4. great workout, have been trying this for days and I can feel I am more balanced! do I need to do the pose workout stretch after this video or doing this is already sufficient?

  5. Hey there! I just wanted to say that I love your channel immensely, and your videos. I was extremely busy last month, but promised myself to do this video every day, and I did, and I enjoyed it so much! Oh, and I was about to sit in my splits, but it still hurt so much, but after idk 2 weeks I was into a full beatiful splits! Thank you, and by the way, I am so fascinated by the way you move and your flexibilty, so I'd really like to ask you so so much to do a stretching video on how to get into a standing split, or how to develop spine flexibility for scorpions and strong backbends and stuff!

  6. It is the most wonderful for the morning: not so intense, with focus on stretching and balance and beautiful flow!!! Thank you!!!

  7. Loved this workout! Strengthening and lengthening at the same time!! Thanks for making this video!! Looking forward to your other videos like this💗💗 one request: could you make more advanced yoga workout???

  8. OMG your routines are magic! I am Favouriting all of them! Congrats for being so good at this!!

  9. Love to do your videos everyday! I really enjoy the range of content, from days where I want to challenge myself to days when I want to wind down and relax. You're inspiring!

  10. That was a good one, that hip stacker wow!!! Lol I need lots of practise

  11. I have a question. When I do standing split, the leg that points to the sky always stays low, like pointing to the behind instead of pointing to the sky, I wonder what's the reason, it is my hip? how to improve that? I think when I do dancer's pose, it is the same reason that I can't hold my behind leg up higher, right?

  12. I love you <3 Thank you so much for the amazing practice ❤️

  13. i love your playlists as well as the music you include in your videos. too often i can't find guided yoga practices without any nonsense taking from instructor. i appreciate your keeping it simple and to the point. keep on, yogi 😉

  14. I am trying to keep up with your flow – you are simply amazing, and the scenery is almost as beautiful! Blessings

  15. I have anxiety and you really helped me alot! Seeing how calm and awesome you are is just awesome:) and you really inspired me. thanks, i hope you can make more fitness videos and yoga videos. Its really awesome and more relaxing compared to other vids. Do Continue to inspire other people:)

  16. Still working on my splits, but this has to got to be one of the best flows I've ever done, left me feeling at peace. Thank you so much for your amazing work!!! 🙂

  17. I love this routine. Your videos are my absolute favorites, especially the yoga ones. I know I can click on any one of them and get a wonderful workout. I'm doing your pilates 21 day challenge right now and am loving it!

  18. I understand now and makes sense but it's still hard to make out any details. Thanks.

  19. went a bit too fast for my liking, so I kept it to my pace. Especially the forward folds to flat backs. Not a beginner's yoga video, this, but felt good nonetheless.

  20. This is definitely not for beginners, I struggeled a lot! But I truely love the way you're doing it. The beauty and smootheness of your body the soft curves and positions! Great relaxing video! Thank you!

  21. i want something hard but not this hard 😰😷😲😂😅😊😍😍🌿🌙🌈

  22. amazing practice. this is surely the best on the youtube i've ever found ❤

  23. o.O this is so NOT for beginners like me 😀 i´ve tried this at Day 2 of your challenge.

  24. Yá voy a cumplir un mes de hacer varios de tus videos cada día y me siento feliz, sana con mi cuerpo más fuerte más bonito. Tus imágenes, dulzura de la voz, claridad en la explicación y en el movimiento, todo es una sola belleza e inspiración. Gracias infinitas, continúa haciendo más vídeos, con el apoyo de tu compañero, besos y abrazos.
    Soy Nutricionista y respeto y me gusta que sean veganos pero los invito a no consumir productos muy industrializados como enlatados , tortillas de paquetería etc.
    Love Namaste

  25. I want to thank you, Bojo! Your lead is very attractive and inspiring, your explanations are very assuring and motivating. I am on the third week of this challenge and absolutely appreciate what I've done so far! I am not a complete beginner, which helps me to manage to follow, yet not an intermediate level, which makes these sequences and their combinations challenging enough, while the completion of an every day task satisfying. Special thanks for amazing views! -They trigger the best memories of my own travels! -And for the background music to top it all! Very professional videos! Way to go! I am definitely adding a couple of more videos into my day to day life after this challenge.

  26. so beautifull. İ have done all this video. work is hard but nice for the body. it is what I need. I become love and carm. thank u dear fir this video. your voice is very nice. it makes me carm and peacefull. please more video

  27. I so struggled!! Mostly how does one watch the screen and try to do these moves? I have to keep cranking my neck to look up and then I lose my balance of course.

  28. this Yoga vid is too hard for me but i Love ur other videos so much thx for sharing with us. greets from Austria 🙂

  29. I am new to your channel but so far I love this challenge! I know this is off topic but where is your top from? You are beautiful =)

  30. I've noticed that every time that I do this particular yoga sequence I feel so much better… I normally come back to this whenever I have a bad day and helps a lot, might be because it improves my inner balance as well. Many thanks!

  31. thank you for the workout… I normally do weights and little bit of cardio.. but today I just felt wore out so I decided to do some yoga. I love all your workouts! very relaxing but still effective. still need to work on my flexibility and balance lol

  32. I like your yoga practices, they have good flow and are great for waking your body up.
    What I do not like however is that in your exercise routines you seem to reinforce the message thin= right. I want to keep following you and your routines, but maybe this ideology you are reinforcing is harmful to young girls and women in general.
    See 'Yoga with Adriene' as a channel where only positive messages are communicated.

    Namaste !

  33. Hello, Boho Beautiful! I started doing the 21 day challenge today and I thought, "let me look at tomorrow's challenge.." This sure does look challenging! Do you have any advise or tips for beginners like me who's not as flexible and great at balancing yet? Thank you very much! Peace x

  34. today i starded you 21 challange cardio and yoga! I want to ask you. I'm new in yoga stuffs… can I star doing this workout for my routine tomorow??
    pd: you're so inspiring and beautiful 🙂

  35. I really appreciate your fast pace; it keeps things interesting. I always love that feeling that I get after finishing a class 😉

  36. Hi Boho beautiful.I really love your videos and doing some of them.Just I will like to know with yoga I can fix my body to lost stomach.I want try and I really love it feel better

  37. I love your method of instructing and making me feel very calm and one with myself , keep it up your videos are amazing!

  38. This video was not my cup of tea at all when you put it up but today I can say this is amazing, I just wanna hug you right now. This was so perfect, it didn't feel like I was neglecting my fitness goals, as I've sweat throughout this video, but it was peaceful and calming which is what I needed.

  39. Thank you for sharing this. Your videos became part of my beautiful morning routine. So much positive and pure energy coming from you and your practices. Through videos you share you are truly making the world (at least mine) a better place 🙂 I wish you and your partner good luck on your spiritual journey, so you can nourish the beautiful light you have inside you 🙂

  40. Start your day with this video and it will give you all the energy you need! 🙂
    Thank you for all the amazing support and love. You are the reason for everything we create here.
    Stay connected with us and check out our DVD program www.bohobeautiful.life.
    www.facebook.com/bohobeautifullife
    www.instagram.com/bohobeautifullife

    Love and Light*

    Juliana and Mark

  41. Your videos have truly improved my quality of life. My back has been giving me intense pain over the last few months, and I've been using these videos to try to improve my core to see if that would alleviate these problems. Thank you so much. I have experienced incredible improvement in flexibility and core strength. I look forward to the videos every day, and love how many options you have provided for us.

  42. Dripping 💦 after this video! Thank you for the great challenge!

  43. Love do Yoga sessions with you, I am a beginner (only 2 months) but I wanted to ask can I still continue all poses while I'm pregnant( first trimester)???
    Thank you💙

  44. This is by far one of my favorites quick yoga sequence! Always feeling refreshed, energized, and more flexible after doing this. Thank you so much Juliana and Mark, your videos are hands down the most beautiful! Love you guys!!!

  45. I'm happy to say that after lots of your yoga I am improving (in many ways), but no matter what I do, I can't seem to hold that half moon. I wondered if you might have any tips

  46. Love all your yoga videos! Your voice is so relaxing and your workouts are amazing! I don't feel rushed at all while doing them like most workouts!

  47. This is my favourite workout to get going in the morning and the time is just perfect when you have a busy day, thank you!

  48. I've been doing this flow a long time on a regular basis and I. Still. Love it so much!!! Thank you for your dedication and the love and knowledge you share 🙂

  49. Standing full split is really hard, but I keep going, thank u sooo much and I wish I were there where you filmed this video, beautiful ocean😍😍

  50. Very smooth as always. I'm a beginner so I didn't even try this one. Love all you do. More for beginners please. Breast cancer survivor, so I have gotten weak. Help please. Thank you.

  51. I would like to share a hack available online for the trending yoga tips. Simply type: "MindYoga4U" in Google. This is going to definitely benefit you.

  52. I have positive vibes I've never felt before everytime I follow your videos

  53. This is a great yoga video, we both found it hard to keep our balance all the way but we are getting better which is all thank to the two of you.

  54. It was amazing practice ✨🙏🏻👯‍♀️ Thank U a lot

  55. I’ve been doing beginners/intermediate yoga for 3-4 years now and this was soooo hard haha. Boho is an expert

  56. I almost did it, just keep on trying. Love it. Thank you. I really feel the burn and sweat all over.

  57. Hi Juliana,how long its take time for you having really flexible leg and body ,I love all post in your vlog and been here everyday since 2 months

  58. It really is an awesome routine. 10 minutes. Just for You. Try it! You deserve to feel amazing! ♡

  59. Really enjoyed this balance video. I am really quickly building my balance and flexibility doing your workouts. Thanks!

  60. ❤️ Had forgotten what a beautiful flow this is! Thank you!

  61. I can balance just fine, not wobbly, but if I am on one foot, all through my arch and up around my ankle begins to feel tense and tight and it's painful to stay on one foot for too long. Any pointers or exercises on how to prevent this?

  62. a new favorite! when i started your videos i would get so angry trying to balance but now i can semi-do videos like this and its so joyful

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