10 Min Morning Yoga – Hip and Lower Back Stretches for Tension Relief
Cat-Cow: Start on all fours with hands shoulder-width apart and knees hip-width apart. Inhale, arch your back and look up (cow pose). Exhale, round your back and tuck your chin (cat pose). Repeat 5-10 times.Opens in a new windowwww.matherhospital.org
Cat cow yoga pose
Spinal Twists: Remain on all fours. Inhale, reach your right arm up towards the ceiling. Twist your torso to the left, looking over your left shoulder. Keep your hips facing forward. Hold for 5 breaths. Repeat on the other side.
Main Sequence (6 minutes)
Downward-Facing Dog (Adho Mukha Svanasana): Start on all fours. Push your hips back and straighten your legs as much as comfortably possible, forming an inverted “V” shape. Keep your heels pressing towards the floor and gaze between your legs. Hold for 5 breaths.Opens in a new windowekhartyoga.com
Downward facing dog yoga pose
High Lunge (Adho Mukha Svanasana): From downward-facing dog, step your right foot forward between your hands. Keep your back leg straight and heel pressing down. Sink your hips towards the ground and lengthen your spine. Hold for 5 breaths and repeat on the other side.Opens in a new windowwww.ekhartyoga.com
High lunge yoga pose
Low Lunge with Twist (Ardha Hanumanasana with Twist): From high lunge, lower your back knee to the ground. Keep your front foot flat and toes pointing forward. Inhale, reach your right arm up towards the ceiling. Twist your torso to the left, looking over your left shoulder. Keep your hips facing forward. Hold for 5 breaths and repeat on the other side.Opens in a new windowwww.tummee.com
Low lunge with twist yoga pose
Happy Baby Pose (Ananda Balasana): Lie on your back and bring your knees towards your chest. Hug your knees into your chest and grab the outer sides of your feet with your hands. Gently rock side to side and breathe deeply. Hold for 30 seconds to 1 minute.Opens in a new windowhealthline.com
Happy baby yoga pose
Cool-Down (2 minutes)
Child’s Pose (Balasana): Sit back on your heels and fold forward, resting your forehead on the mat. Stretch your arms out in front of you or alongside your body. Breathe deeply and hold for as long as you like.Opens in a new windowwww.yogajournal.com
Childs pose yoga pose
Remember: This is just a sample sequence. Feel free to adjust the poses, hold times, and repetitions based on your own needs and abilities. You can also find many guided 10-minute yoga routines specifically designed for hips and lower back on platforms like YouTube.