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Mini-sequence for opening the hips and releasing the lower back

You can use these poses to relieve stiffness in the hips and tension in the lower back. Part of a mini Iyengar yoga series of Iyengar yoga in under 10 minutes.

Mini-sequence for opening the hips and releasing the lower back

Step by step sequence explainer

Start off in Adho Mukha Svanasana, with heels up the wall. Release forwards into Virasana, extending the arms and spreading the palms

Lie back for Supta Padangusthasana 1 and 2. Start with your feet up against the wall and then bend the Right leg up. Loop a belt just below the ball of the foot and extend the foot upwards, rolling the shoulders back and down.

Take the right leg to the side, keeping both sides of the waist even as you extend the leg out to the side. Change sides.
Come up to sitting, in simple cross-leg. Turn to right, and then to the left, keeping the spine lifted up and turning on the exhalation.

Finish by going forward in simple cross-legs, quietening the eyes and releasing the head down.

Equipment required

  • Mat
  • Belt

Video stills from this sequence

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Mini-sequence for opening the hips and releasing the lower back
Mini-sequence for opening the hips and releasing the lower back
Mini-sequence for opening the hips and releasing the lower back
Mini-sequence for opening the hips and releasing the lower back
Mini-sequence for opening the hips and releasing the lower back
Mini-sequence for opening the hips and releasing the lower back
Mini-sequence for opening the hips and releasing the lower back
Mini-sequence for opening the hips and releasing the lower back
Mini-sequence for opening the hips and releasing the lower back
Mini-sequence for opening the hips and releasing the lower back
Mini-sequence for opening the hips and releasing the lower back
Mini-sequence for opening the hips and releasing the lower back