20 Minute Yoga for Upper Back and Hips

This gentle yoga sequence is ideal for relaxing your shoulders, upper back and hips. This routine is great as a cool down stretch after a hard workout too! I love doing this combo after a jog.

I’m the first person to tell you what a huge impact gentle yoga can have on back and hip pain. When I first started my yoga journey back in 2009 I had a chronic low-back spasm that would knock me out for days in pain. Pretty odd for a 19 year old, don’t you think? A year of yoga conditioned my body to heal my chronic low-back issue, and it’s never returned since!

These days I tend to get more upper back strain — because I’m working at my desk, looking down at my phone or tilting my head down as I cook up a storm (our kitchen counters are pretty low). I know I’m not alone in this. I’m fascinated by therapeutic yoga styles (stretch AND strength are both therapeutic). And, wouldn’t ya know, hip tightness is related to back tightness (ahem it’s all connected).

So I hope you enjoy this 20 minute sequence I’ve put together for back / hip relief! Scroll down to watch the video.

Photo by Tiffany Sun Photography

This sequence is all-levels friendly. Which means pretty much anyone can do it, even complete beginners.

We explore plenty of side bending, flexion / extension in “cat cow,” hip release, lunges with adaptable twists and a pinch of bridge pose.

You won’t need any props for this class.

You can click through on the video above to watch on youtube. Subscribe to my channel be the first to know about new youtube yoga sequences (and other videos).

xo — Renee