Floor Yoga for Back and Hips
A floor-based practice with Bird Dog, gentle backbends, Bridge and a reclined leg stretch.
Begin close to the ground and give yourself time to settle. This whole practice stays on the mat, moving between seated, all-fours and reclining positions. Use the first few poses to find a pace you can stay with. Pause when you need more time to change position. When you reach Corpse Pose, let the floor support you for 1 minute before you sit up.
The sequence
- Warm up
-
01
Easy Seat“Lift from the crown, not the chest”
30s
-
02
Tabletop“Push the floor away”
24s
- Yin hold
-
03
Cat–Cow“Move from the tailbone first”
1m 1s
-
04
Bird Dog“Reach long, not high”
1m 1s
-
05
Child’s Pose“Let the forehead be heavy”
1m 1s
-
06
Sphinx Pose“Pull the chest forward”
1m 1s
-
07
Cobra Pose“Lift with the back, not the arms”
1m 1s
-
08
Knees-to-Chest“Hug and release with the breath”
1m 1s
-
09
Reclined Hand-to-Big-Toe“Heel to the ceiling”
1m 1s
- Cool down
-
10
Bridge Pose“Press the feet, lift the hips”
22s
-
11
Reclined Twist“Let gravity twist you”
37s
- Rest
-
12
Corpse Pose“Let the floor hold you”
1m
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Yoga bolster A firm support under knees or spine for restorative rest. View on Amazon
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