10 minute Yoga for Low Back Pain and Hip Stretches for All Levels
Yoga is all about connecting your body and mind in a way that promotes strength, flexibility, and relaxation. It’s not just about doing poses, it’s about tuning into how your body feels, finding peace within yourself, and building balance both physically and mentally. Whether you're just starting yoga or you've been practicing for years, using an affirmation like "I am balanced" can help you clear your mind, center your focus, and set a positive tone for your practice. When you start with this thought, you’re already on the path to feeling stronger, more centered, and ready to take on whatever comes your way.
In this post, we’ll go through 10 easy yoga poses designed to improve your balance, flexibility, and strength. These poses will help you feel more focused, relaxed, and in tune with your body, whether you're practicing at home or anywhere you feel comfortable. So take a deep breath, get comfortable on your mat, and get ready to move. Let's begin with affirmation: "I AM BALANCED”.
1. Child’s Pose
Child’s Pose is a restful and rejuvenating stretch for your back, hips, and legs. It’s a great way to reconnect with your body and reset during your yoga session.
How to do it:
- Start on your hands and knees.
- Slowly sit back onto your heels and stretch your arms forward.
- Rest your forehead on the floor and breathe deeply.
AFFIRMATION: “I AM BALANCED”
Need more gentle stretches? SarahBethYoga's beginner yoga videos online are perfect for those just starting out. Check out our easy yoga videos for beginners to help you relax and stretch at your own pace.
2. Spinal Waves
Spinal Waves are a great way to release tension and increase flexibility in your spine. It also helps with building body awareness and mobility.
How to do it:
- Start on all fours with your hands under your shoulders and knees under your hips.
- Inhale as you arch your back, looking up, then exhale as you round your back, tucking your chin.
- Move slowly back and forth like a wave.
Ready to stretch your spine even more? Yoga videos for home practice like this one can be done at any time, right from the comfort of your home. Explore SarahBethYoga’s monthly yoga video membership and get daily access to classes that fit your needs.
3. Bird Dog
Bird Dog is an excellent exercise for strengthening your core, improving your balance, and stabilizing your spine.
How to do it:
- Start on your hands and knees.
- Reach one arm forward while extending the opposite leg behind you.
-
Hold for a few seconds, then switch sides.
Improve your balance and core strength with SarahBethYoga's yoga for beginners videos. Get started today and enjoy accessible, beginner yoga videos online that make learning fun and effective.
4. Downward Facing Dog
Downward Dog is one of the most classic yoga poses, stretching your whole body—especially your arms, back, and legs.
How to do it:
- Start on your hands and knees.
- Lift your hips up and back, straightening your legs and forming an upside-down "V" shape.
-
Keep your hands shoulder-width apart and your feet hip-width apart.
If you love Downward Dog, try out flow yoga online ! Flow yoga links your breath with movement, making it a perfect style for flow and strength. Sign up for a SarahBethYoga membership to access endless videos for your practice!
5. Forward Fold
This pose stretches your hamstrings, lower back, and calms the mind.
How to do it:
- Stand tall with your feet hip-width apart.
- Slowly bend forward from your hips, reaching toward the floor.
-
Let your head and neck relax, and feel the stretch in your legs.
Need more stretches like Forward Fold? With SarahBethYoga’s at-home yoga membership, you can access yoga videos anytime, whenever you need to stretch and unwind.
6. Figure 4
Figure 4 stretches your hips and thighs, helping to release tension and improve flexibility.
How to do it:
- Lie on your back with your feet flat on the floor.
- Cross one ankle over the opposite knee, forming a "4" shape with your legs.
-
Hold your thigh or knee to deepen the stretch.
Looking for more hip-opening poses? SarahBethYoga's flexibility yoga videos online offer great routines that target tight hips and muscles. Join our online yoga video membership for consistent, guided sessions.
7. Bridge Pose
Bridge Pose strengthens your back, glutes, and core, while also stretching your chest and spine.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Press through your feet and lift your hips toward the ceiling, creating a straight line from your shoulders to your knees.
-
Hold for a few breaths, then lower back down.
Bridge Pose is great for strengthening your back and building core stability. If you love these types of movements, check out SarahBethYoga’s online yoga subscription and explore more core-strengthening poses!
8. Full Wind
This pose helps with digestion, stretches the back, and relieves tension in your body.
How to do it:
- Lie on your back and hug your knees into your chest.
-
Gently rock side to side to massage your back.
Want to learn more about relieving stress and tension? Yoga for stress relief videos like this one are available in SarahBethYoga’s monthly yoga video membership, which offers a variety of relaxing poses you can do anytime.
9. Single Leg Twists
This pose stretches your spine and hips while improving flexibility.
How to do it:
- Lie on your back with your knees bent.
- Drop both knees to one side, keeping your shoulders flat on the floor.
-
Hold for a few breaths, then switch sides.
If you love twists, check out more flexibility yoga videos online with a SarahBethYoga subscription. With daily yoga videos online, you’ll never run out of fresh ideas for your practice.
10. Knock Knees Pose
Knock Knees opens your hips and stretches your inner thighs, helping to improve flexibility and release tension.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Bring the soles of your feet together and let your knees fall out to the sides.
-
Relax and breathe deeply as you stretch.
Need more gentle, restorative yoga? SarahBethYoga's gentle yoga membership online is perfect for those who want a calm, mindful approach to their practice. You’ll have access to easy yoga videos for beginners that focus on relaxation and flexibility.
Are you ready to unlock the power of yoga and feel more balanced, strong, and centered?
These 10 poses are a perfect way to begin or deepen your practice, whether you're at home or anywhere that feels comfortable. If you want to follow along and get more tips, check out the YouTube video below where I guide you through each pose step-by-step. You’ll be able to practice at your own pace and revisit any part whenever you need a refresher.
Don’t miss out on the chance to take your yoga journey even further! For more helpful tips, guided classes, and yoga sequences.
Check out the full video below. It’s packed with everything you need to stay motivated and keep improving. Grab your mat, hit play, and let’s flow together!
10 min Yoga for Low Back Pain & Hip Stretches | All Levels
Final Thoughts
As you wrap up these yoga poses, remember that yoga is a journey toward finding balance, strength, and peace within yourself. Whether you’re focusing on building flexibility or easing stress, these poses are a great starting point for improving both your body and mind. If you're looking to continue your practice, SarahBethYoga's online yoga videos are a fantastic resource. With classes for all levels, from beginner yoga videos online to more advanced routines, you can find exactly what you need to grow your practice at your own pace.
For those ready to take the next step, SarahBethYoga membership gives you access to daily yoga videos online that you can practice anytime, anywhere. Whether you're looking for gentle yoga classes or more intense yoga for strength, our yoga streaming membership offers a variety of sessions to suit your goals. Start today and enjoy the convenience of having yoga at your fingertips whenever you need it!
