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” 41s
3. 02 Tabletop“Push the floor away” 1m 21s
4. Yin hold
5. 03 Cat–Cow“Move from the tailbone first” 1m 23s
6. 04 Bird Dog“Reach long, not high” 1m 23s
7. 05 Extended Puppy“Melt the heart” 1m 23s
8. 06 Child’s Pose“Let the forehead be heavy” 1m 23s
9. 07 Sphinx Pose“Pull the chest forward” 1m 23s
10. 08 Cobra Pose“Lift with the back, not the arms” 1m 23s
11. 09 Knees-to-Chest“Hug and release with the breath” 1m 23s
12. 10 Reclined Hand-to-Big-Toe“Heel to the ceiling” 1m 23s
13. 11 Bridge Pose“Press the feet, lift the hips” 1m 23s
14. 12 Child’s Pose“Let the forehead be heavy” 1m 23s
15. 13 Sphinx Pose“Pull the chest forward” 1m 23s
16. 14 Cobra Pose“Lift with the back, not the arms” 1m 23s
17. 15 Knees-to-Chest“Hug and release with the breath” 1m 23s
18. 16 Reclined Hand-to-Big-Toe“Heel to the ceiling” 1m 23s
19. 17 Bridge Pose“Press the feet, lift the hips” 1m 23s
20. 18 Child’s Pose“Let the forehead be heavy” 1m 23s
21. Cool down
22. 19 Sphinx Pose“Pull the chest forward” 45s
23. 20 Reclined Twist“Let gravity twist you” 2m 41s
24. Rest
25. 21 Corpse Pose“Let the floor hold you” 2m 24s