10 minute Yoga for Lower Back Pain & Tight Hips
Are you ready to start your day with gratitude and movement? This gentle yoga flow is perfect for all levels and will help you feel refreshed, grounded, and thankful. If you're looking for yoga videos for home practice, this flow is a great way to build a consistent habit.
In just 10 minutes, you'll stretch, strengthen, and relax—while focusing on an uplifting affirmation: "I AM GRATEFUL."
Let’s get started!
1. Child’s Pose
A relaxing stretch to open the hips and calm the mind.
Steps:
- Sit back on your heels and reach your arms forward.
- Lower your forehead to the mat.
- Take deep breaths, sinking into the pose.
Affirmation : I AM GRATEFUL
Benefits:
- Stretches the back and hips.
-
Promotes relaxation and stress relief.
Want more beginner-friendly flows? Try our beginner yoga videos online today!
2. Tabletop Stretches
These gentle movements warm up the body.
Steps:
- Start on hands and knees, wrists under shoulders, knees under hips.
- Move through Cat-Cow Pose:
- Inhale, drop the belly, lift the chest (Cow).
- Exhale, round the spine (Cat).
- Repeat for a few breaths.
Benefits:
- Improves spinal flexibility.
-
Relieves tension in the back and shoulders.
Tip: Incorporate this into your daily routine with our daily yoga videos online!
3. Low Cobra
A heart-opening pose that strengthens the back.
Steps:
- Lie on your belly, hands under shoulders.
- Press into your palms and lift your chest slightly.
- Keep elbows soft and shoulders relaxed.
Benefits:
- Strengthens the spine.
-
Opens the chest and improves posture.
Want more back-strengthening poses? Try our online yoga for back pain classes!
4. Downward Dog
A full-body stretch to energize and strengthen.
Steps:
- Lift your hips up and back, forming an inverted V-shape.
- Press your heels toward the ground (knees can bend).
- Relax your neck and breathe deeply.
Benefits:
- Stretches the back, legs, and shoulders.
-
Boosts circulation and energy.
Need a flexible schedule? Try our flexible online yoga classes anytime, anywhere!
5. Baby Steps to Forward Fold
A smooth transition to stretch the hamstrings.
Steps:
- Walk your feet forward toward your hands in small steps.
- Keep knees slightly bent and relax into a Forward Fold.
Join the best online yoga video membership for more guided transitions!
6. Forward Fold or Gorilla Pose
A deep stretch for the legs and back.
Steps:
- Let your upper body hang heavy.
- Place your hands on the floor or hold your elbows.
- Option: Step on your palms for Gorilla Pose.
Benefits:
- Lengthens the hamstrings.
-
Relieves lower back tension.
Sign up for a monthly yoga video membership to improve flexibility!
7. Yogi Squat
A hip-opening squat for mobility.
Steps:
- Lower into a deep squat, feet slightly turned out.
- Press elbows into thighs, hands in prayer position.
- Keep your spine tall and breathe deeply.
Want to improve flexibility? Explore our flexibility yoga videos online for deeper stretches!
8. Runner’s Lunge
A great pose for stretching and strengthening the legs.
Steps:
- Step one foot back into a deep lunge.
- Keep front knee over ankle, hands framing the foot.
- Hold, then switch sides.
Need more strength-building flows? Check out our vinyasa yoga videos online!
9. Bridge Pose
A gentle backbend that strengthens the lower body.
Steps:
- Lie on your back, feet hip-width apart.
- Press into your feet and lift your hips.
- Hold, then lower slowly.
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Lie on your back, cross one ankle over the opposite thigh, then gently pull your bottom leg toward your chest while keeping your back flat on the mat.
Cow Legs: Sit with your knees stacked, one over the other, and bring your feet toward your hips while keeping your spine tall and shoulders relaxed.
10. Spinal Twist
A relaxing pose to release tension.
Steps:
- Bend your right knee and place your right foot flat on the ground outside your left thigh.
- Place your right hand behind you for support and bring your left elbow to the outside of your right knee.
- Inhale to lengthen your spine, then exhale and gently twist your torso to the right, looking over your shoulder.
- Slowly return to the center and repeat on the other side.
Try more stress-relief poses in our yoga for stress relief videos!
12. Butterfly Pose
A soothing pose for the hips.
Steps:
- Sit tall with the soles of your feet together.
- Let your knees drop open.
- Hold your feet and sit up straight.
- Gently press your knees down as you breathe.
This pose helps improve hip flexibility, reduces tension in the lower back, and promotes relaxation, making it a great addition to your online yoga classes.
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Watch the full guided session here:
10 min Yoga for Lower Back Pain & Tight Hips
Final Thoughts
Yoga is a powerful way to reconnect with your body, relieve stress, and improve flexibility. Whether you're a beginner or an experienced yogi, practicing these poses regularly can bring strength and balance to your daily life. The best part? You can do it all from the comfort of your home with yoga videos for home practice and start yoga at home videos that fit your routine.
By focusing on mindful movement and breath, you can create a deeper sense of awareness and relaxation. Keep practicing, listen to your body, and enjoy the benefits of a consistent yoga routine.
Ready to flow with me? Join thousands of yogis worldwide following my daily yoga calendar, grab your 30 day free trial with SarahBethYoga and dive into unlimited bliss today!
