Floor Yoga for Back and Hips
Stay on the mat for Cat–Cow, Child’s Pose, Sphinx and Cobra, followed by a reclined twist and rest.
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. Keep it simple. Let each movement be small enough that you can breathe comfortably. When you reach Corpse Pose, let the floor support you for 45 seconds before you sit up.
The sequence
- Warm up
-
01
Easy Seat“Lift from the crown, not the chest”
45s
-
02
Tabletop“Push the floor away”
45s
- Flow
-
Vinyasa flow3 poses · 20s each 1m
-
Cat–Cow
-
Child’s Pose
-
Sphinx Pose
-
- Cool down
-
04
Cobra Pose“Lift with the back, not the arms”
45s
-
05
Reclined Twist“Let gravity twist you”
45s
- Rest
-
06
Corpse Pose“Let the floor hold you”
1m
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Yoga bolster A firm support under knees or spine for restorative rest. View on Amazon
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Other 5-minute practices
All practices
Desk Yoga Reset
Step away from the screen for seated twists, Cat–Cow and standing stretches, ending with a short floor rest.
Evening Yoga to Wind Down
Put the day down with seated folds, Child’s Pose and Legs Up the Wall before a brief rest.
Intermediate Hatha Flow
A compact Hatha sequence from Cat–Cow and Downward-Facing Dog into the warrior poses, then a seated fold and rest.