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. 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” 57s
3. 02 Tabletop“Push the floor away” 57s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each · 5 rounds 6m 15s
   1. Exhale Mountain
   2. Inhale Upward Salute
   3. Exhale Forward Fold
   4. Inhale Halfway Lift
   5. Exhale Knees-down lower
   6. Inhale Cobra
   7. Exhale Downward-Facing Do...
   8. Inhale Step forward
   9. Exhale Forward Fold
   10. Inhale Rise
   11. Exhale Mountain
6. ☀ Sun Salutation B19 movements · one breath each · 2 rounds 3m 50s
   1. Exhale Mountain
   2. Inhale Chair
   3. Exhale Forward Fold
   4. Inhale Halfway Lift
   5. Exhale Knees-down lower
   6. Inhale Cobra
   7. Exhale Downward-Facing Do...
   8. Inhale Warrior I
   9. Exhale Knees-down lower
   10. Inhale Cobra
   11. Exhale Downward-Facing Do...
   12. Inhale Warrior I
   13. Exhale Knees-down lower
   14. Inhale Cobra
   15. Exhale Downward-Facing Do...
   16. Inhale Step forward
   17. Exhale Forward Fold
   18. Inhale Chair
   19. Exhale Mountain
7. Flow
8. ≈ Ashtanga flow25 poses · 25s each · 3 rounds 31m 15s
   1. Cat–Cow
   2. Bird Dog
   3. Extended Puppy
   4. Child’s Pose
   5. Sphinx Pose
   6. Cobra Pose
   7. Knees-to-Chest
   8. Reclined Hand-to-B...
   9. Bridge Pose
   10. Child’s Pose
   11. Sphinx Pose
   12. Cobra Pose
   13. Knees-to-Chest
   14. Reclined Hand-to-B...
   15. Bridge Pose
   16. Child’s Pose
   17. Sphinx Pose
   18. Cobra Pose
   19. Knees-to-Chest
   20. Reclined Hand-to-B...
   21. Bridge Pose
   22. Child’s Pose
   23. Sphinx Pose
   24. Cobra Pose
   25. Knees-to-Chest
9. Sun Salutation
10. ☀ Sun Salutation B19 movements · one breath each · 4 rounds 7m 40s
    1. Exhale Mountain
    2. Inhale Chair
    3. Exhale Forward Fold
    4. Inhale Halfway Lift
    5. Exhale Knees-down lower
    6. Inhale Cobra
    7. Exhale Downward-Facing Do...
    8. Inhale Warrior I
    9. Exhale Knees-down lower
    10. Inhale Cobra
    11. Exhale Downward-Facing Do...
    12. Inhale Warrior I
    13. Exhale Knees-down lower
    14. Inhale Cobra
    15. Exhale Downward-Facing Do...
    16. Inhale Step forward
    17. Exhale Forward Fold
    18. Inhale Chair
    19. Exhale Mountain
11. Cool down
12. 07 Reclined Hand-to-Big-Toe“Heel to the ceiling” 57s
13. 08 Reclined Twist“Let gravity twist you” 57s
14. Rest
15. 09 Corpse Pose“Let the floor hold you” 7m 12s