Move · Videos · Yoga · 48 min

48-Minute Gentle Hatha Yoga for Hips, Hamstrings and Lower Back

48-Minute Gentle Hatha Yoga for Hips, Hamstrings and Lower Back — video by DoYogaWithMe Watch on YouTube · 47:32

Video by DoYogaWithMe on YouTube · Open on YouTube

The creator only allows this video to play on YouTube itself.

A slow, mostly seated and lying hatha class: hip circles and side bends, forward folds, a thigh stretch with one leg folded back, strap-assisted hamstring stretches on your back, figure-four and twists, then relaxation. Good for stiff beginners; have a strap or belt and a cushion handy.

  • 48 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 14

Tap a time to watch that step on YouTube.

  1. Sit cross-legged, on a block or pillow if your knees don't drop, then circle the upper body wide both ways. 1:05
  2. Fold over the right knee, then right leg out to the side: side bend, left elbow reaching towards the toes. 2:20
  3. Swap the cross of the legs: circles, fold over the left knee, then the side bend over the left leg. 4:00
  4. Cross-legged forward fold, then a side reach over each straight leg with the toes flexed back. 6:23
  5. Right foot tucked by the hip, left foot forward: fold forward, then walk the hands to the right. 10:37
  6. Lean back for the right thigh stretch: stay on your hands, lower to the elbows or lie back. 12:04
  7. Other side: fold with the left foot tucked back, then lean back for the left thigh stretch. 12:58
  8. Staff pose and seated forward fold, with a strap round the balls of the feet if needed. 16:00
  9. Twist with the right knee hugged in, then a seated figure-four, cradle the leg and straighten it out. 17:31
  10. Forward fold again, then the same twist, figure-four, cradle and leg stretch on the left side. 20:41
  11. On your back: rock the knees, then strap the left foot, press through the heel and take the leg up, out and across. 25:49
  12. The same strap stretches with the right leg: up, out to the right, then across the body. 30:00
  13. Lying figure-four and crossed-leg twists to both sides, left leg first, then the right. 33:38
  14. Savasana with a guided relaxation through the chest and the whole body. 39:46

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Sit on a block or pillow if your knees don't drop comfortably
  • Press through the heel and flex the toes back in the hamstring stretches
  • In the reclining thigh stretch, stay up on your hands if lowering further is too much

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadseated hip openers, half-hero folds, figure four
  • Knees takes loadhalf hero: leg folded back while leaning back
  • Upper back movesseated side bends and twists
  • Lower back movesrounded seated folds, side bends, twists
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Sit on a block or pillow; stay on your hands in the thigh stretch; use a strap

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by DoYogaWithMe; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety