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  • Connect
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  • Home
  • Blog
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    • My Yoga Journey
    • About Me
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20 Minute yoga for lower back and hips

February 12, 2021 //  by Di Hickman//  9 Comments

This week I tweaked my back getting my dog into the car, aggravating an old injury. When this happens my instinct is to get on my mat and assess. Do I need rest, or do I need movement? On this occasion I needed movement. As I began doing some somatic exercises yoga for lower back and hips, I figured it was a good time to film and share.

20 Minute Yoga Class for Lower Back & Hips

I’ve suffered from a couple of back injuries in my life, but the last one laid me out for weeks. Seriously, if you’ve never had a back injury you have NO IDEA how much it can hurt to do simple things like brush your teeth. Who knew you used your back muscles to lean forward and spit? In this gentle 18 minute class we’ll mobilize using somatic exercises and yoga to stretch the tight muscles around the pelvis and low back. This yoga routine may provide relief from low back pain and sciatica. Move slowly, and mindfully.. Especially if you have injuries!

If you can’t view the embedded video above, you can view the video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded every Tuesday and Friday. However, for exclusive longer format videos sign up for my Patreon community. Patrons also get early access to all my videos, along with lots of other benefits.

Yoga for lower back and hips

In 99.9% of my classes, I do the following two exercises: arch & flatten and windshield wipers. Seriously they are amazing for mobilizing the muscles around the spine and hips. Read this post for more on the two exercises I do for lower back pain relief.

yoga teacher dressed in green on a  yoga mat

For some more isolated movement of the pelvis try what I call the Pelvis Puppeteer. Imagining two strings, one from each half of the pelvis, reaching up to the ceiling. A puppet master is gently pulling on each string lifting the right and then left side of the pelvis. Slow and mindful movement is the key here!

yoga teacher dressed in green on a  yoga mat

For the hips I like the figure 4 stretch. To make this more of a movement than a stretch, draw the ankle to the opposite knee and rock gently from side to side. If it feels comfortable draw the legs in towards the chest.

yoga teacher dressed in green on a  yoga mat with one foot on the opposite knee and legs towards the chest

On all 4’s do a warm up set of cat cow and child’s pose. To make this a little different try asymmetry on all fours by bringing one knee a couple of inches forward. This stretches the back in a different way in cat cow. Then sit 50% back into childs pose. With the navel to spine, rounding up through the lower back. I’ll be honest, this felt delicious! Repeat on the other side, notice if there is a difference.

yoga teacher dressed in green on all fours on a  yoga mat

Bring the legs around in front, into seated. Sway the legs from side to side in a seated windshield wiper. Doing the same movement as lying but using a different relationship to gravity changes things. This movement was much tighter in my body than laying down.

yoga teacher dressed in green seated on a  yoga mat

Sitting in Sukhasana, extend up the left arm up and over to the right. Anchor the left sit bone to the floor lengthening from the hip to the fingertips. Then, just hold and breathe.

yoga teacher dressed in green seated on a  yoga mat reaching one arm up and over to the opposite side

Option to lean forward bringing the left shoulder towards the right knee. Again, hold and breathe. Then repeat on the other side. Before rushing into your next activity, finish your practice mindfully. Instead, sit and breathe. Are you able to notice any difference in your body?

Want more yoga?

If this 20-minute class for Yoga for lower back and hips has you wanting more, then sign up for my 7 Day Yoga Challenge. Each day for a week you’ll get a new 15-20 minute yoga video delivered to your inbox. From yoga stretch, to core yoga, flow, restorative and more. It’s a great way to build a home yoga practice and do some self-care. Sign up below!

Questions

  • Have you experienced back pain before?
  • Do you have any old injuries that give you pain?
  • Are you working on a rehabilitation program?
Previous Post: «yoga teacher demonstrating forward fold done incorrectly 5 Forward fold mistakes & their fixes
Next Post: Sukhasana vs Siddhasana, sitting comfortably cross legged »

Reader Interactions

Comments

  1. Monidipa

    February 22, 2021 at 8:53 am

    I can do them, easier, and it won’t strain my back too. These are really helpful!

    Reply
  2. Clarice

    February 22, 2021 at 6:24 am

    This looks easy to follow. I would love to incorporate this in my daily routine. Thank you for sharing. Appreciate the video as always.

    Reply
  3. Michael

    February 22, 2021 at 2:18 am

    Haha! its so wise of you to say that this is for the lower back.. many will relate haha!

    Reply
  4. Lyosha

    February 20, 2021 at 12:44 pm

    very nice short practice! Love the poses, very liberating for hips and lower back too

    Reply
    • Sudipta

      February 22, 2021 at 3:23 am

      So glad I came across your blog post on yoga for lower back, which is a recurring problem for many people. Very well explained with excellent photographs and video.

      Reply
  5. Autumn Murray

    February 20, 2021 at 12:17 pm

    I am trying to add more Yoga exercises into my daily exercise routine. I especially need to stretch out my lower back and legs as I mostly do cycling classes.

    Reply
  6. Azubike Eze

    February 20, 2021 at 9:14 am

    Hope you’re doing well. The pose for the lower back and hip relief doesn’t look complicated. It’s something worth trying. Thanks for sharing.

    Reply
  7. Nisha

    February 19, 2021 at 2:48 pm

    I love these poses for the lower back and do the arches and flatten as well. I will include the windshield wipes, which seem like a nice stretch . Thanks for the wonderful explanation and video to go along.

    Reply
  8. Eric Gamble

    February 17, 2021 at 9:27 pm

    I am going to have to share this with Darcee my wife because she just had ovarian surgery and they had to go through her torso. This was 2 weeks ago but the surgeon said that she can start light stretching for her hips and torso since that area is very tender and stressed from the robotic arms they used.
    I think she would definitely benefit from the different prone poses since it doesnt add pressure to her mid section while still helping her to open up her abs and lower back. Love how you explain it so easily in the video too cause we are both new to Yoga in general and dont know all the terms yet

    Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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