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Floor Yoga for Back and Hips

Spend an hour with all-fours movement, backbends and reclined stretches, ending with a twist and six minutes of rest.

5min 10min 15min 20min 30min 45min 60min
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Start practice60 min · 13 poses · voice guided ♡ Sign in to save

The shape of this practice

1:00:00 total
  1. Easy Seat
  2. Tabletop
  3. Cat–Cow
  4. Bird Dog
  5. Extended Puppy
  6. Child’s Pose
  7. Sphinx Pose
  8. Cobra Pose
  9. Knees-to-Chest
  10. Reclined Hand-to-Big-Toe
  11. Bridge Pose
  12. Child’s Pose
  13. Sphinx Pose
  14. Cobra Pose
  15. Knees-to-Chest
  16. Reclined Hand-to-Big-Toe
  17. Bridge Pose
  18. Child’s Pose
  19. Sphinx Pose
  20. Cobra Pose
  21. Knees-to-Chest
  22. Reclined Hand-to-Big-Toe
  23. Bridge Pose
  24. Child’s Pose
  25. Sphinx Pose
  26. Cobra Pose
  27. Knees-to-Chest
  28. Reclined Hand-to-Big-Toe
  29. Reclined Twist
  30. Corpse Pose
  • Warm up
  • Salutations
  • Flow
  • Holds
  • Cool down
  • 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. You have a full hour to practise, with familiar poses returning along the way. Keep your attention on how you feel, and take an extra rest whenever you need it. When you reach Corpse Pose, let the floor support you for 6 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” 3m 58s
  4. Flow
  5. 03 Cat–Cow“Move from the tailbone first” 3m 58s
  6. 04 Bird Dog“Reach long, not high” 3m 58s
  7. 05 Extended Puppy“Melt the heart” 4m
  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 16s
  25. 23 Bridge Pose“Press the feet, lift the hips” 1m 16s
  26. 24 Child’s Pose“Let the forehead be heavy” 1m 16s
  27. 25 Sphinx Pose“Pull the chest forward” 1m 16s
  28. 26 Cobra Pose“Lift with the back, not the arms” 1m 16s
  29. 27 Knees-to-Chest“Hug and release with the breath” 1m 16s
  30. Cool down
  31. 28 Reclined Hand-to-Big-Toe“Heel to the ceiling” 1m 17s
  32. 29 Reclined Twist“Let gravity twist you” 7m 57s
  33. Rest
  34. 30 Corpse Pose“Let the floor hold you” 6m

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
Setting up a home practice space?Our short list of props worth having, from mat to meditation cushion. See YogiSoul picks

As an Amazon Associate, YogiSoul earns from qualifying purchases. Links open Amazon in your country’s store.

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