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. Warm up
2. 01 Easy Seat“Lift from the crown, not the chest” 48s
3. 02 Tabletop“Push the floor away” 2m 22s
4. Yin hold
5. 03 Cat–Cow“Move from the tailbone first” 2m 22s
6. 04 Bird Dog“Reach long, not high” 2m 22s
7. 05 Extended Puppy“Melt the heart” 2m 25s
8. 06 Child’s Pose“Let the forehead be heavy” 1m 36s
9. 07 Sphinx Pose“Pull the chest forward” 1m 36s
10. 08 Cobra Pose“Lift with the back, not the arms” 1m 36s
11. 09 Knees-to-Chest“Hug and release with the breath” 1m 36s
12. 10 Reclined Hand-to-Big-Toe“Heel to the ceiling” 1m 36s
13. 11 Bridge Pose“Press the feet, lift the hips” 1m 36s
14. 12 Child’s Pose“Let the forehead be heavy” 1m 36s
15. 13 Sphinx Pose“Pull the chest forward” 1m 36s
16. 14 Cobra Pose“Lift with the back, not the arms” 1m 36s
17. 15 Knees-to-Chest“Hug and release with the breath” 1m 36s
18. 16 Reclined Hand-to-Big-Toe“Heel to the ceiling” 1m 36s
19. 17 Bridge Pose“Press the feet, lift the hips” 1m 36s
20. 18 Child’s Pose“Let the forehead be heavy” 1m 36s
21. 19 Sphinx Pose“Pull the chest forward” 1m 36s
22. 20 Cobra Pose“Lift with the back, not the arms” 1m 36s
23. 21 Knees-to-Chest“Hug and release with the breath” 1m 36s
24. Cool down
25. 22 Reclined Hand-to-Big-Toe“Heel to the ceiling” 1m 11s
26. 23 Reclined Twist“Let gravity twist you” 4m 45s
27. Rest
28. 24 Corpse Pose“Let the floor hold you” 3m 9s