10 minute Yoga for Hips & Lower Back Pain Relief
Do your hips feel stiff or your lower back sore? You're not alone. Many people experience this kind of discomfort from long hours of sitting, standing, or even just everyday stress. The good news is that you don’t need a lot of time or equipment to feel better. This 10 minute yoga flow is designed to gently stretch tight hips and ease lower back tension all from the comfort of your home.
Whether you’re new to yoga or simply looking for a quick daily practice, this routine is perfect for all levels. With calming movements and deep breathing, it supports flexibility, stress relief, and a strong sense of balance. I AM CONTENT.
1. Child's Pose + Side Stretches
Great for: relaxing the hips and lower back, starting your practice with calm.
Steps:
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Sit back on your heels and reach your arms forward.
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Rest your forehead on the floor.
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Hold for a few deep breaths.
- Walk your hands to the right side, stretch, then walk them to the left.
Affirmation: I AM CONTENT
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2. Cat Cow Spinal Waves
Great for: gently warming up your spine and improving flexibility.
Steps:
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From hands and knees, inhale as you arch your back (Cow).
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Exhale and round your spine (Cat).
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Flow between these two movements for several breaths.
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3. Hip Circles
Great for: opening tight hips and improving joint movement.
Steps:
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Stay in tabletop pose.
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Begin circling your hips slowly in one direction.
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Reverse direction after a few rounds.
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4. Wide Downward Dog
Great for: stretching the hips, hamstrings, and spine.
Steps:
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Tuck your toes and lift your hips.
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Step feet wider than hips.
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Keep knees soft and press your chest back.
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Relax your head and breathe.
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5. Forward Fold
Great for: releasing lower back tension and stretching the back of the legs.
Steps:
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Walk your feet forward and fold over.
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Grab opposite elbows and sway gently side to side.
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Bend knees as needed for comfort.
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6. Yogi Squat
Great for: deeply opening the hips and building lower body strength.
Steps:
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Step your feet wide, toes turned out.
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Squat low and bring palms together at your chest.
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Press elbows into inner thighs and lift the chest.
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7. Runner’s Lunge
Great for: stretching the hip flexors and easing tight thighs.
Steps:
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Step your right foot forward, left knee down.
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Sink your hips forward and breathe into the stretch.
- Hold for a few breaths, then switch sides.
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8. Figure 4 Stretch
Great for: releasing deep hip tension and relieving lower back pressure.
Steps:
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Lie on your back, knees bent.
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Cross right ankle over left thigh.
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Reach through and hold behind your left thigh.
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Gently pull your legs toward your chest.
- Switch sides after several breaths.
Affirmation again: I AM CONTENT
This gentle pose targets deep hip tension and helps relieve lower back pain. It’s a great addition to your yoga for stress relief videos and works well for those following a beginner yoga videos online routine.
Namaste.
Ready to release tension and feel more comfortable in your body?
Whether you're dealing with tight hips, lower back pain, or simply need a moment of calm, this 10 minute routine is a perfect way to reset. With just a little time each day, you can experience real relief and build a stronger, more flexible foundation through consistent movement.
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Check out the full YouTube video here:
10 min Yoga for Hips & Lower Back Pain Relief
Final Thoughts
This quick routine is more than just a stretch—it’s a powerful daily practice that helps you feel strong, open, and supported in your body. If you’re dealing with tight hips or lower back pain, incorporating this flow into your routine can bring real relief. With consistent movement and mindful breathing, you can ease discomfort and improve flexibility right from home using online yoga classes.
Whether you're just starting or looking to build a steady habit, the SarahBethYoga membership offers one of the best online yoga subscriptions available. You'll gain access to a full library of daily yoga videos online, designed for every level and schedule. With yoga videos for home practice just a click away, you can take care of your body and mind anytime, anywhere.
