Move · Videos · Yoga · 16 min

15-Minute Gentle Yoga for the Lower Back

15-Minute Gentle Yoga for the Lower Back — video by BrettLarkinYoga Play · 15:50

Video by BrettLarkinYoga on YouTube · Open on YouTube

A slow, patient sequence aimed only at the lower back: a standing ragdoll fold, then rounded head-to-knee folds with a twist, a wide 'diamond' fold rocking side to side, and wrapped-knee twists on the floor before rest. No flexibility or yoga experience needed.

  • 16 min
  • Beginner
  • Low impact (no jumping)
  • mat
Open in VideosLog it in Train

Step by step 8

Tap a time to watch that step in the video.

  1. Ragdoll fold: feet wide, knees bent, hold the elbows and sway gently, chin tucked; roll up slowly, head last. 0:12
  2. Right foot to the inner left thigh: fold forward rounded, chin to chest, keeping the right sit bone down. 1:53
  3. Walk both hands to the left of the leg for a gentle twisting fold, then press up slowly, head last. 4:37
  4. Other side: left foot to the right thigh, fold rounded with the chin tucked, then twist towards the right. 6:00
  5. Wide diamond fold: soles down, knees wide, hold the feet, tuck the chin and rock slowly side to side. 8:39
  6. Roll down onto your back, wrap the left leg over the right and let the knees fall right, arms wide. 11:23
  7. Wrap the right leg over the left and let the knees fall to the left, focusing on length, not the twist. 13:02
  8. Feet wide and knees resting together, breathe slowly into the lower back. 14:19

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

Form cues from the coach

  • Tuck the chin and let the head hang heavy - the aim is a long lower back, not touching your toes
  • Keep the sit bone of the bent leg grounded as you fold
  • Bend the knees deeply and roll up slowly with the head coming up last

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveschin held to chest in every fold
  • Upper back movesrounded folds, rolling up, lying twists
  • Lower back movesrounded folds, rag-doll roll-up, twists
  • Hips movesforward folds, diamond fold
  • Knees movesbent knees in folds, tree-leg position
  • 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 pillows, block under the forehead, knees bent in folds

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 BrettLarkinYoga; 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