Feel Good Yoga for Back and Hips

This 10-minute routine is about feeling good. I did it on a rest day with no plan — I set a timer for 50 seconds on, 10 seconds rest, and followed what my body wanted. Using a timer changed my fitness and yoga: it made me more aware of how much shorter I hold poses that are challenging for me.

Full video will be live 3/12 on YouTube.

The Sequence

1. Cat cow

2. Prone alt back twist reach

3. Dynamic cobra press up

4. One legged puppy side a

5. One legged puppy side b

6. One-legged forward fold side a

7. 90/90 fold side a or pigeon pose

8. One-legged forward fold side b

9. 90/90 fold side b or pigeon pose

10. Seated wide legged fold