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. Where a pose returns, notice what has changed without assuming you need to go further. Take a comfortable version and stay with your breath. When you reach Corpse Pose, let the floor support you for 4 minutes and 30 seconds before you sit up.

The sequence

1. Arrive
2. 01 Easy Seat“Lift from the crown, not the chest” 1m
3. 02 Tabletop“Push the floor away” 2m 57s
4. Move
5. 03 Cat–Cow“Move from the tailbone first” 2m 57s
6. 04 Bird Dog“Reach long, not high” 2m 57s
7. 05 Extended Puppy“Melt the heart” 3m
8. 06 Child’s Pose“Let the forehead be heavy” 1m 16s
9. 07 Sphinx Pose“Pull the chest forward” 1m 16s
10. 08 Cobra Pose“Lift with the back, not the arms” 1m 16s
11. 09 Knees-to-Chest“Hug and release with the breath” 1m 16s
12. 10 Reclined Hand-to-Big-Toe“Heel to the ceiling” 1m 16s
13. 11 Bridge Pose“Press the feet, lift the hips” 1m 16s
14. 12 Child’s Pose“Let the forehead be heavy” 1m 16s
15. 13 Sphinx Pose“Pull the chest forward” 1m 16s
16. 14 Cobra Pose“Lift with the back, not the arms” 1m 16s
17. 15 Knees-to-Chest“Hug and release with the breath” 1m 16s
18. 16 Reclined Hand-to-Big-Toe“Heel to the ceiling” 1m 16s
19. 17 Bridge Pose“Press the feet, lift the hips” 1m 16s
20. 18 Child’s Pose“Let the forehead be heavy” 1m 16s
21. 19 Sphinx Pose“Pull the chest forward” 1m 16s
22. 20 Cobra Pose“Lift with the back, not the arms” 1m 16s
23. 21 Knees-to-Chest“Hug and release with the breath” 1m 16s
24. 22 Reclined Hand-to-Big-Toe“Heel to the ceiling” 1m 28s
25. 23 Reclined Twist“Let gravity twist you” 5m 55s
26. Rest
27. 24 Corpse Pose“Let the floor hold you” 4m 30s