Yoga Recommended program

Yoga for Back & Hip Relief

Gentle floor-based yoga for stiff backs and tight hips from sitting all day. Mobilise the spine, strengthen the back line a little, then melt into long hip-opening holds.

13exercises

22min

16sets

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Training flow

Warm-up 2 exercises

Easy Pose Breathing (Sukhasana)

1 sets 60s Lower Back

rest 10s

Yoga Cat-Cow Flow (Marjaryasana-Bitilasana)

1 sets 10 reps Lower Back

rest 10s

Main 9 exercises

Yoga Child's Pose (Balasana)

1 sets 45s Lower Back

rest 10s

Low Lunge (Anjaneyasana)

1 sets 30s Quadriceps

rest 10s

Downward-Facing Dog (Adho Mukha Svanasana)

1 sets 30s Shoulders

rest 10s

Cobra Pose (Bhujangasana)

2 sets 20s Lower Back

rest 10s

Locust Pose (Salabhasana)

2 sets 15s Lower Back

rest 15s

Bridge Pose (Setu Bandha Sarvangasana)

2 sets 30s Glutes

rest 15s

Pigeon Pose (Eka Pada Rajakapotasana)

1 sets 45s Glutes

rest 10s

Happy Baby Pose (Ananda Balasana)

1 sets 45s Glutes

rest 10s

Bound Angle Pose (Baddha Konasana)

1 sets 45s Adductors

rest 10s

Cool-down 2 exercises

Supine Spinal Twist (Supta Matsyendrasana)

1 sets 45s Lower Back

rest 10s

Corpse Pose (Savasana)

1 sets 120s Full Body

rest 10s