The Best Beginner Yoga Poses for Lower Back Pain and Hips
This post is all about beginner yoga for lower back pain and hips.
Many people find their way to yoga classes because they are struggling with lower back pain and tight hips!
All of the time we spend sitting at our desks, driving in traffic, and sitting to scroll through social media can add up to our back and hips not feeling their best. Of course, injuries and age play a factor as well.
I have been practicing yoga for over a decade and have been a yoga teacher for five years. In basically every yoga class I have attended there is at least someone that requests we focus on yoga poses for lower back pain and tight hips!
This guide will walk you through beginner yoga poses you can do to stretch and strengthen your lower back and hips.
Keep reading to feel more at ease in your body!
*I am not a doctor. Please consult with your health care professional before starting exercise.
Free Beginner Yoga Video For Lower Back Pain and Hips
Before we dive into the tips and visuals I wanted to share this free yoga video focused on releasing tension in your hips and lower back.
We all learn differently. If you prefer a guided yoga flow rather than reading about it, check out the yoga video below!
Beginners Yoga for Lower Back Pain and Hips With Pictures
If you prefer to do yoga at home and go at your own pace– this section is for you!
Hold each pose for a few breaths and if you feel any sharp pinches it means you have gone too deep into the pose.
There will be modifications for some poses on this list. Listen to your body and do what works best for you! Feel free to use any yoga props you need to make the poses more accessible.
Each of the poses are listed with English names and Sanskrit names which will be in parentheses. This is the language yoga was originally taught in.
1. Knees to chest pose (Apanasana)
Begin by lying on your back. Draw your knees in towards your chest.
Wrap your arms around your knees or shins. You can hold onto your opposite forearm or hands.
Leave enough space between your legs and upper body so you can comfortably breathe.
2. Gentle knee circles as a hip opener
Bring the palms of your hands to the top of your knees. Begin to create small circles with each knee to help open your hips.
Make sure to go in the opposite direction as well!
If you want to deepen the stretch make your circles even wider.
3. Rocking to massage lower back
Draw your knees in towards your chest so you are in a ball shape. Grip your knees with your hands and lower your feet toward the ground as you rock up to a seated position.
Use the strength in your core and a bit of momentum to rock up and down along your spine.
This should feel like a nice back massage.
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4. Child’s pose (Balasana)
Start by bringing your toes to touch and place your knees out wide to the sides of your yoga mat. Let your hips sink back towards your feet.
Allow your chest to fall towards the earth and gently rest your forehead on your yoga mat. Extend your arms out to the top of your mat with your palms facing down.
*Modification: Your hips don’t have to rest on your heels. You can lift them slightly up. You can fold your hands to create a pillow for your forehead rather than resting it on the mat (or use a yoga block under your head).
5. Cat pose (Marjaryasana)
Start in a tabletop position (Bharmanasana) on your hands and knees. Stack your hips over your knees and your shoulders over your wrists.
Press deeply into the palms of your hands as you lift your belly button up and away from the earth.
Draw your belly button in towards your spine. Tuck your tailbone in. Draw your chin towards your chest.
6. Cow pose (Bitilasana)
Start in a tabletop position (Bharmanasana) on your hands and knees. Stack your hips over your knees and your shoulders over your wrists.
Allow your belly to fall towards the earth creating a dip in your back as your tailbone points toward the sky.
Lift your chin towards the sky and gently gaze upwards.
Cat and cow poses are traditionally done together. Move slowly as you transition from one to the other.
7. Downward facing dog pose (Adho Mukha Svanasana)
Begin in a table-top position (Bharmanasana) on your hands and knees. Press into your hands, tuck your toes, and lift your knees away from your mat.
Shift your hips up and back. Continue pressing into your hands to draw your upper body towards your knees. Keep a significant bend in your knees to protect your lower back since it encourages a neutral spine.
As your flexibility increases you can begin to straighten your legs and reach your heels towards the earth.
8. Foward fold (Uttanasana)
Stand with your feet about hips-width distance. You can place your fists in between your feet to measure the correct distance for your body.
Stack your hips over your heels. Allow your upper body to fold over your legs as the crown of your head reaches towards the earth.
Keep a generous bend in your knees and feel free to rest your upper body on your thighs.
*Modification: Folding forward any amount is okay. You can rest your hands on your thighs for more support.
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9. Standing backbend (Anuvittasana)
Stand with your legs hip distance apart. Bring the palms of your hands to your lower back with your fingers facing down.
Slowly tilt your head back as you look towards the sky. Press your hips forward towards the top of your mat. Keep an even distribution of weight in your feet so you can balance.
If you feel any sharp pain in your lower back, ease out of the pose.
*Modification: You can widen your stance for more stability.
10. Mountain pose (Tadasana) with goal post/cactus arm variation
This pose shares the same directions for entering the pose but offers a different arm variation to test your balance and stretch your chest.
You will still get the benefits of the backbend and hip stretch if you continue to press your hips forward.
Raise your hands over your head and bend them into a goal post or cactus position. Your arms can be in a 90-degree angle.
11. Squat pose (Malasana)
Start with your feet on the edge of your yoga mat. Externally rotate your feet and knees.
Slowly drop your hips down in between your legs. Draw your hands together in front of your chest to help with counterbalance.
*Modification: If you notice your heels are lifted away from the earth, simply widen your stance.
I have very tight hips so I have to do this! I also love placing my hands in front of me and rocking side to side lifting one heel then the other. This lowers the intensity of the pose but you still get a good hip stretch.
12. Hip opening stretch on your back
Lay on your back extending one leg down towards the end of your mat. Draw your opposite knee in towards your chest.
To deepen the hip stretch you can use your arm to pull your bent leg open, allowing your knee to fall open towards your mat. It doesn’t have to touch your mat.
13. Supine spinal twist (Supta Matsyendrasana)
Lay on your back extending one leg down towards the end of your mat. Draw your opposite knee in towards your chest.
Use your hand to guide your knee across your body making your way into a spinal twist.
You can rest your other arm beside you or if it is accessible in your body you can extend it out like a T.
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14. Reclining bound angle pose (Supta Baddha Konasana) with lifted feet
I honestly don’t know if there is an exact name for this pose! But I do know it feels great for your hips.
Normally with bound angle pose your feet are resting on the earth (soles of your feet touching and knees out wide) which is still an incredible hip stretch.
To deepen the stretch, hold onto your ankles and draw them in towards your body.
Yoga can help with lower back and hip pain
Yoga can help but there are no promises that it will fix everything. The yoga poses on this list can help alleviate pain and strengthen your lower back and hips.
I hope this list of yoga poses and pose descriptions helps you on your yoga journey. Most of all I hope these poses help (even just a little bit!) to relieve tension in your back, hips, and mind.
Have any other questions about yoga poses for hips and lower back pain? Let us know in the comments below! I’m happy to help!
Stay well,
Maggie
This post was all about beginner yoga poses for hips and lower back pain.
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