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. A longer practice gives you space to settle. Keep a little effort in reserve so the last part feels as unhurried as the first. When you reach Corpse Pose, let the floor support you for 3 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 57s
4. Flow
5. 03 Cat–Cow“Move from the tailbone first” 1m 57s
6. 04 Bird Dog“Reach long, not high” 1m 57s
7. 05 Extended Puppy“Melt the heart” 1m 57s
8. 06 Child’s Pose“Let the forehead be heavy” 1m 1s
9. 07 Sphinx Pose“Pull the chest forward” 1m 1s
10. 08 Cobra Pose“Lift with the back, not the arms” 1m 1s
11. 09 Knees-to-Chest“Hug and release with the breath” 1m 1s
12. 10 Reclined Hand-to-Big-Toe“Heel to the ceiling” 1m 1s
13. 11 Bridge Pose“Press the feet, lift the hips” 1m 1s
14. 12 Child’s Pose“Let the forehead be heavy” 1m 1s
15. 13 Sphinx Pose“Pull the chest forward” 1m 1s
16. 14 Cobra Pose“Lift with the back, not the arms” 1m 1s
17. 15 Knees-to-Chest“Hug and release with the breath” 1m 1s
18. 16 Reclined Hand-to-Big-Toe“Heel to the ceiling” 1m 1s
19. 17 Bridge Pose“Press the feet, lift the hips” 1m 1s
20. 18 Child’s Pose“Let the forehead be heavy” 1m 1s
21. Cool down
22. 19 Sphinx Pose“Pull the chest forward” 1m 5s
23. 20 Reclined Twist“Let gravity twist you” 3m 54s
24. Rest
25. 21 Corpse Pose“Let the floor hold you” 3m