Move · Videos · Yoga · 31 min

30-Minute Beginner Yoga for Hips and Lower Back

30-Minute Beginner Yoga for Hips and Lower Back — video by Yoga with Kassandra Play · 30:30

Video by Yoga with Kassandra on YouTube · Open on YouTube

A slow hatha class that stretches the hips from every angle plus the lower back: seated folds and side bends, deer and pigeon poses, low lunges, half splits, happy baby, bridge and a reclined twist. No props needed.

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

Tap a time to watch that step in the video.

  1. Sit with the right shin in front of the left and fold forward passively into the right hip and lower back. 0:32
  2. Right leg out to the side: side bend with the left arm over, top shoulder rolled back, then fold over the leg. 2:16
  3. Deer pose to stretch the hip from a new angle, then seated pigeon with the right ankle over the left knee. 4:16
  4. Second side: left shin in front, fold forward, then extend the left leg for a side bend and a passive fold. 6:40
  5. Deer pose on the second side, then seated pigeon with the left ankle over the right knee. 9:33
  6. Cat-cow on all fours, letting the movement flow evenly through the lower, middle and upper back. 11:37
  7. Wide-legged down dog, then a right low lunge with a twist and a half split, front knee bent if needed. 12:28
  8. Thread the needle: slide the right arm under you and rest the shoulder and ear on the mat. 15:15
  9. Down dog, then the left side: low lunge with a twist, half split and thread the needle, ending in child's pose. 16:05
  10. Happy baby: knees towards the armpits; keep the knees bent and hold the thighs if the feet are out of reach. 19:34
  11. Bridge: feet flat, press into the heels and lift the hips and back off the floor, then lower slowly. 20:46
  12. Reclined pigeon with the right ankle over the left knee, then shoelace pose and a lying twist to the left. 21:37
  13. Bridge again, then the left side: reclined pigeon, shoelace pose and a lying twist to the right. 23:47
  14. Savasana: lie still and breathe slowly, letting the knees fall together if straight legs bother your back. 27:03

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

Form cues from the coach

  • Let the spine round passively in forward folds; no pushing or pulling
  • In side bends, roll the top shoulder back to lengthen the waist
  • Keep a bend in the front knee in half splits if the hamstrings are tight

What it works

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadwide down dog, tabletop, thread the needle
  • Wrists & hands takes loadwide down dog, tabletop, cat-cow
  • Hips takes loaddeer pose, pigeon, low lunges, half splits
  • Knees takes loadlow lunges, deer pose, pigeon, shoelace pose
  • Upper back movescat-cow, thread the needle, twists
  • Lower back movespassive folds, cat-cow, bridge, reclined twists
  • 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: Stay upright or on forearms in folds; keep the front knee bent in half splits

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 Yoga with Kassandra; 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