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” 31s
3. 02 Tabletop“Push the floor away” 29s
4. Yin hold
5. 03 Cat–Cow“Move from the tailbone first” 1m 2s
6. 04 Bird Dog“Reach long, not high” 1m 2s
7. 05 Extended Puppy“Melt the heart” 1m 2s
8. 06 Child’s Pose“Let the forehead be heavy” 1m 2s
9. 07 Sphinx Pose“Pull the chest forward” 1m 2s
10. 08 Cobra Pose“Lift with the back, not the arms” 1m 2s
11. 09 Knees-to-Chest“Hug and release with the breath” 1m 2s
12. 10 Reclined Hand-to-Big-Toe“Heel to the ceiling” 1m 2s
13. 11 Bridge Pose“Press the feet, lift the hips” 1m 2s
14. 12 Child’s Pose“Let the forehead be heavy” 1m 2s
15. 13 Sphinx Pose“Pull the chest forward” 1m 2s
16. Cool down
17. 14 Cobra Pose“Lift with the back, not the arms” 27s
18. 15 Reclined Twist“Let gravity twist you” 58s
19. Rest
20. 16 Corpse Pose“Let the floor hold you” 1m 13s