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” 1m 30s
3. 02 Tabletop“Push the floor away” 1m 30s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each · 6 rounds 6m 30s
   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. Flow
7. ≈ Vinyasa flow25 poses · 20s each · 4 rounds 33m 20s
   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
8. Moon Salutation
9. ☾ Moon Salutation17 movements · one breath each · 4 rounds 6m
   1. Exhale Mountain
   2. Inhale Upward Salute
   3. Exhale Crescent
   4. Exhale Crescent
   5. Exhale Goddess
   6. Inhale Star
   7. Exhale Triangle
   8. Exhale Pyramid
   9. Inhale Low Lunge
   10. Exhale Garland squat
   11. Inhale Low Lunge
   12. Exhale Pyramid
   13. Exhale Triangle
   14. Inhale Star
   15. Exhale Goddess
   16. Inhale Upward Salute
   17. Exhale Mountain
10. Cool down
11. 06 Reclined Hand-to-Big-Toe“Heel to the ceiling” 1m 30s
12. 07 Reclined Twist“Let gravity twist you” 1m 30s
13. Rest
14. 08 Corpse Pose“Let the floor hold you” 8m 10s