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. Let familiar poses be chances to listen rather than push. You can pause the timer, take a rest and rejoin when you are ready. When you reach Corpse Pose, let the floor support you for 2 minutes before you sit up.

The sequence

1. Warm up
2. 01 Easy Seat“Lift from the crown, not the chest” 1m
3. 02 Tabletop“Push the floor away” 1m 16s
4. Flow
5. 03 Cat–Cow“Move from the tailbone first” 1m 16s
6. 04 Bird Dog“Reach long, not high” 1m 16s
7. 05 Extended Puppy“Melt the heart” 1m 18s
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” 1m 5s
18. 15 Reclined Twist“Let gravity twist you” 2m 33s
19. Rest
20. 16 Corpse Pose“Let the floor hold you” 2m