Floor Yoga for Back and Hips

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. There is room to notice how each side feels. Choose a smaller movement whenever it helps you breathe more easily. When you reach Corpse Pose, let the floor support you for 1 minute and 30 seconds before you sit up.

The sequence

1. Warm up
2. 01 Easy Seat“Lift from the crown, not the chest” 49s
3. 02 Tabletop“Push the floor away” 49s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each · 3 rounds 3m 15s
   1. Exhale Mountain
   2. Inhale Upward Salute
   3. Exhale Forward Fold
   4. Inhale Halfway Lift
   5. Exhale Knees-down lower
   6. Inhale Cobra
   7. Exhale Downward-Facing Do...
   8. Inhale Step forward
   9. Exhale Forward Fold
   10. Inhale Rise
   11. Exhale Mountain
6. Flow
7. ≈ Vinyasa flow11 poses · 20s each 3m 40s
   1. Cat–Cow
   2. Bird Dog
   3. Extended Puppy
   4. Child’s Pose
   5. Sphinx Pose
   6. Cobra Pose
   7. Knees-to-Chest
   8. Reclined Hand-to-B...
   9. Bridge Pose
   10. Child’s Pose
   11. Sphinx Pose
8. Moon Salutation
9. ☾ Moon Salutation17 movements · one breath each · 2 rounds 3m
   1. Exhale Mountain
   2. Inhale Upward Salute
   3. Exhale Crescent
   4. Exhale Crescent
   5. Exhale Goddess
   6. Inhale Star
   7. Exhale Triangle
   8. Exhale Pyramid
   9. Inhale Low Lunge
   10. Exhale Garland squat
   11. Inhale Low Lunge
   12. Exhale Pyramid
   13. Exhale Triangle
   14. Inhale Star
   15. Exhale Goddess
   16. Inhale Upward Salute
   17. Exhale Mountain
10. Cool down
11. 06 Cobra Pose“Lift with the back, not the arms” 49s
12. 07 Reclined Twist“Let gravity twist you” 49s
13. Rest
14. 08 Corpse Pose“Let the floor hold you” 1m 49s