Move · Videos · Yoga · 25 min

20-Minute Yoga Flow for Hips, Legs and Lower Back

20-Minute Yoga Flow for Hips, Legs and Lower Back — video by Boho Beautiful Yoga Play · 24:35

Video by Boho Beautiful Yoga on YouTube · Open on YouTube

A lower-body flow that opens with reclined butterfly, happy baby and knee rocks, then moves through sun salutations into deep lizard lunges, a quad stretch, twisted high lunge and half splits on each side. Suits people with some yoga experience; deeper and gentler options are offered.

  • 25 min
  • Intermediate
  • Low impact (no jumping)
  • mat
Open in VideosLog it in Train

Step by step 10

Tap a time to watch that step in the video.

  1. Reclined butterfly: soles together, knees wide, one hand on the chest and one on the belly as you breathe. 1:26
  2. Rock the knees side to side, hug them in, stretch the legs up, then happy baby with one leg out, each side. 2:17
  3. On all fours, circle the hips both ways, then hover the knees with the toes pointed and open and close them. 4:54
  4. Walk out down dog, then wave forward to plank and back, into chaturanga, up dog and child's pose. 6:24
  5. Sun salutations: halfway lifts and folds, roll up and reach high, then the plank, up dog and child's pose flow. 8:39
  6. Right side: three-legged dog and optional wild thing, then lizard on hands, elbows or with the back knee up. 11:55
  7. Quad stretch: ease the back heel gently towards the glute, then twisted high lunge and half splits, foot flexed. 14:11
  8. Left side: three-legged dog and wild thing, then lizard, drawing the knee in and pushing it away. 17:01
  9. Left quad stretch, twisted high lunge and half splits with the hips square, then high lunge arm circles. 19:13
  10. Rest in child's pose, then sit up for a few slow breaths to close. 22:22

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

Form cues from the coach

  • Choose your depth in lizard: hands on the mat, elbows down, or back knee lifted
  • Flex the front foot in half splits and keep the hips square
  • Ease the heel towards the glute gently in the quad stretch

What it works

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Shoulders takes loaddownward dog, plank, chaturanga, upward dog
  • Elbows takes loadrepeated chaturanga push-ups
  • Wrists & hands takes loaddownward dog, plank, upward dog on hands
  • Lower back takes loadrepeated upward dogs, rolling like a ball
  • Hips takes loadlizard lunges, half splits, high lunges
  • Knees takes loadlizard and high lunges, quad stretch
  • Upper back movesplank waves, upward dog, twisted high lunge
  • Ankles & feet movestiptoe plank rolls, lunges, flexed-foot splits
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • 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: Back knee down in lizard; hands or elbows on the mat; step, don't hop

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

More like this

Browse all 764 videos

Video by Boho Beautiful Yoga; 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