20 Min Yoga Stretch for Hips and Back Tension
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- Опубликовано: 5 фев 2025
- Release tension and improve flexibility with this 20-minute yoga stretch focused on easing discomfort in your hips and lower back. Whether you're sitting at a desk all day or just looking to unwind, this gentle flow will help you stretch, strengthen, and relax. Perfect for beginners and anyone in need of a quick yet effective routine to alleviate tightness and promote mobility. Follow along to feel more relaxed, open, and rejuvenated.
If you don't like vocal music in the background please skip this practice. This class is for people who enjoy vocals in the music. Tons of other classes to choose if you prefer instrumentals .
Benefits of this yoga class:
-Relieves tightness in the hips and lower back
-Increases flexibility and mobility
-Reduces stress and promotes relaxation
Take a few minutes for yourself and find comfort through mindful movement. Don't forget to breathe deeply and enjoy the process!
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DISCLAIMER: Please consult with a physician before beginning any exercise program. By participating in this activity you acknowledge that this exercise is a physical discipline that requires a certain amount of mental concentration and physical strength, endurance and that you must be in good health to participate.
You agree to work according to your own limitations and take full responsibility for your own safety and well-being. You agree that you have been given permission by a doctor to perform any of the exercises in this video and any videos on this channel. By participating in this activity you agree to listen to your body at all times and never do anything that causes pain. You acknowledge that participation in this activity exposes you to a possible risk of personal injury. You are fully aware of this risk and hereby release Yoga With Bird / Francine Cipollone from any and all liability, negligence, or other claims, arising from, or in any way connected, with your participation in this activity.
🎵 Music licensed from Lickd. The biggest mainstream and stock music platform for content creators.
Mallorca by RY X, lickd.lnk.to/v... License ID: 1RDLbX9Rjv4
If you want to use music from famous artists, try Lickd to get track credits and unlimited stock music: app.lickd.co/r...
🎵 Music licensed from Lickd. The biggest mainstream and stock music platform for content creators.
Hounds by RY X, lickd.lnk.to/a... License ID: ydNqazqPNjl
If you want to use music from famous artists, try Lickd to get track credits and unlimited stock music: app.lickd.co/r...
🎵 Music licensed from Lickd. The biggest mainstream and stock music platform for content creators.
White Blood by Oh Wonder, lickd.lnk.to/R... License ID: nVz7WDx6z0j
If you want to use music from famous artists, try Lickd to get track credits and unlimited stock music: app.lickd.co/r...
Hi everyone! if you don't like vocal music in the background please skip this practice. This class is for people who enjoy vocals in the music. Tons of other classes to choose if you prefer instrumentals ❤
I actually liked the music and came here to ask what it was
The music with lyrics really helps me focus on the stretch instead of letting my mind wander. This video was great and the poses really helped my right hips loosen up.
This was my absolute favorite video! I don't do yoga at night, but I didn't want to mess the challenge up! I love the music! And this was perfect for me. Thank you!!! 🏜💓🤙
I love the one on tummy .. looking from side to side .. my body loves it … lower back nourishing … thank you Bird .. perfect practise !! Namaste 🙏
Loved the full body flow! I realllly prefer the music without lyrics. I couldn’t even complete my savasana due to volume and focusing on the lyrics. Thank you for doing these videos and accepting input!
Music in the background is so soothing ❤
The left and right hip opener (sliding knee up-chin parallel to mat) was my favorite today. It is my go to stretch first thing as I wake up in the morning along with child’s pose as the finisher. Namaste ❤️
The same was the best for me:) each pose was long enought to relax:) after these 20 minutes I feel like after SPA:)
I loved this music, thank you for this yoga session😊, wish good luck and rest for everyone in this holiday season, you deserve happiness, please remember that you are so loved, good day/night everyone..❤
This was definitely needed today! I am so grateful for you sharing this with us! This has me feeling amazing, every pose was helpful 💖🙌🏾
From the bottom of my heart, thank you, Bird. I needed this relaxation due to extreme stress recently and the child’s pose really was my favourite and I felt supported again just maintaining this pose for an extended period. Thank you for holding the space for me. Slightly emotional here ❤❤❤❤❤❤
Thank you so much ❤❤
Happy baby always makes me smile as if I'm revisiting that time period.😊
I love everything about this class...your poses put together with the music, and calm voice are priceless! My body feels so much better, and I thank you so much for showing up for us.
First of all, the playlist was amazing! It made me so calm and helped me to do the yoga poses with ease. I needed this today bc my husband is going into the military for the first time so I’m nervous. The lay down pose we did in the end allowed so much emotions I was holding in about this moment come out finally. I’m glad for this release at this moment so it wont be as hard moving forward. Thank you Bird! I truly appreciate you and what you do ❤ namaste 🙏🏾
God bless you and your husband!! I can't imagine how hard it will be for you both. ❤
Neck stretch next please? 🥺 especially for the back of the neck/the base of the skull. I’d be so grateful!
I am so glad I saved this for the end of the day😊
I feel so relaxed now😊
Thank you ☺️
My favorite pose the hip opening side stretch ❤❤
thank you for listing the songs in the description! I loved the music (and the practice was exactly what I needed) 💜
The left and right hip opener (sliding knee up)- I loved. And my go to stretch when I am having back pain is hugging knees towards the chest and baby pose and for hip tension opening knees - butterfly. This class was incredible, thank you bird! ❤Namaste
I came across your channel a few days ago looking for "yoga for beginners" and I love it! I've been doing a 10-20 minute session before breakfast and before bed every day for four days now. My back, hips, and shoulders have been hurting for years. So much relief already! Happy baby is my favorite, rolling side to side is the perfect massage for my lower back. ❤️
@@JSKPoetry this is music to my ears. Thank you for sharing your time with me 🙏
I loved the whole yoga session❤, but my favourite position by far has to be the simplest one and that is full wind pose and childs pose
loved the poses and the music in this one! my go to stretch for back pain is savasana! sometimes just letting my back rest does the trick. for hip soreness, itd be the lunge stretch or a pigeon pose, depending on where im feeling it
Between childs pose and happy baby, I know I look crazy sometimes 🤣 I loved the hip opener that we did today with the knee up on our bellies, felt really good!
This was perfect for me! Thank you! I will have to use the hip opener a lot more now, it definitely helps. But my go-to is the child's pose to help with my back pain!
❤ the music and the gentleness of your voice. I love the child pose and side stretches. I'm 57 y/o trying to keep up with my grandkids. Your yoga sessions are my "me time." Thank you.
I love the music!! It is so beautiful! Having trouble with my hip, this is wonderful! Thank you!!🏜🌞🤙
I hope your hip feels better soon ❤️I appreciate you sharing your time here with me today!
Thank you Bird for spending time with us every single morning!!! my fav pose for this class was coming down onto the belly on the forearms while tucking tailbone, stretching the back and gazing over the shoulders. My go to poses are happy baby and childs pose for sure
My favorite poses were the hip openers. I also love threading the arms to stretch the upper body. I have been practicing with you for years, Bird! Thank you for all you do! Namaste 🙏🏾
❤ Childs pose is always a winner. And happy baby; I always pause your videos as happy baby because I need more time, like to squeeze knees in before longer and then stretch each leg out in the air after. I loved this class but need to limit to the ones without lyrics in the music 🙏
I loved this session paired with your music choice. I need this playlist! I instantly thought of morning coffee & good vibes. ❤ Thank you so much bird. Taking time to in the poses longer without having to pause the video felt amazing!!!!🥰🥰❤️🥰❤️
good morning. I love the pose of the tree, the pigeon and the child. Thank you once again for your wonderful videos, which have already been part of my day. ❤❤❤
Love the background music and happy baby pose😊. I love all the yoga poses today
I have a lot of hip tension and pain so this was good for me this morning. I didn't overexert myself too much but it was refreshing some❤️
I only had time for 5 minutes today, but as you always remind us, a little goes a long way...I feel wonderful 🧘♀️😊💜thank you and Enjoy Today!
I needed this so bad today. Raising my knee up when I was on my belly to stretch my hips was so good. I spent the night out dancing, and I haven't done that in a while. This was perfect!!! ❤❤❤
The hip openers and neck stretches did amazing work on my body this morning. 🤍🤍🤍✝️✝️✝️❤️🔥❤️🔥❤️🔥🙌🙌🙌 Thank you. May God bless.
Awesomeness
Thank you.
I go to baby’s pose and happy baby.
I really enjoyed these 20 minutes. Just found the song lyrics a little distracting. I prefer soothing music, but still loved your guidance.
Thanks again!
Great stretch for my sciatic pain! I enjoy the stretches that involve stretching my hips (happy baby/pigeon pose)
Your videos are always so calming and fun to engage with❤
Love this music selection today! ❤
Your voice is so soothing and love the music! Gives a very special feeling when my heartbeat slows down to the bpm of the music. Also the lyrics keeps me from falling asleep lol
Loved this one! We got back from Paris a few days ago. I’m sore from my lower body day at my home gym…..I needed this one. Thank you bird! I’m catching up on the days I missed on this series. Plus I loved the music to this one ❤
The playlist was amazing. This time i had you in the background like a body double and just did what felt right. When that white dove song hit the bridge i felt so aligned and at peace! Love it!
I woke up really sore and this practice was exactly what my body and mind needed! Thank you so much, dear Bird! 🙏🙏🙏
this was perfect!! Love the music!!
My favourite pose is always child's pose. My back is always in low grade pain but the past week it's been very high. I have several long days of driving ahead of me which always flares it, and this sequence was just what I needed! The lying on your stomach and sliding your bent leg up is a new favourite of mine, it was a nice relief from pain. Thank you!
All the best for a merry and bright 2025, Bird. Many thanks for all you share🎉
Another one! Girl, you are a gift to us all. I woke up so sore from cleaning the house down for the new year yesterday 😂 LAWD, this was everything! Loved the tunes too, I’ll have to look those up! Thank youuu siSTAR!! 💕✨🤸🏾♀️
LOVED this one! I didn’t have time to do it this morning, however, I got it in after an hour of jiu-jitsu. It was exactly what I needed after what we did in class today. I loved all of the stretches. My favorite was being on my stomach, bending the knee and sliding it up. (I can’t remember the exact name). It felt so good. My go to is either Childs pose, supine twist or foot over knee, interlace hands to thigh and pull in.
We love a 20 minute class 🖤
I had sore lower back and hip this morning, so chose your class for some relief! It worked, thank you x
I live every single pose. I keep coming back to these 20 minutes…
Thank you!
Perfect slow paced practice for a Sunday! Thanks as always!
I enjoyed the entire session. When Im struggling I like child’s pose.Thank you Bird I appreciate you!!
Good morning 🥰
Thank you! I have been trying to work through lower back pain this practice helped me so much! I did modify some poses, I love how you guide us to do so. The music was beautiful. Thank you and may the New Year bring you many blessings! Namaste🙏
Loved this class as always
My favourite is child's pose
Thank you for all that you do ❤
I loved the movement on the belly looking from side to side over the shoulders. That felt great!☺️
Loved the music, fan of Oh Wonder. Always grateful for sessions that get the emotions flowing. Shed a few tears. The side bends felt so soothing to my tense back.
Doing a much needed routine and hearing my all time favorite band Oh Wonder while doing it was amazing 🙏
Go to pose is the lying figure 4 stretch. Loved that stretch, felt like an all over body massage. Thank you .❤
All pauses are my favorite. This was great
My favorite pose was Happy Baby. What a great stretch! Also I love your music selection ❤
Also happy baby pose for back and I loved the music xxx
I love this music ❤
This was what I needed. Relaxing and it took the tension out of my lower back. Thanks
Thank you so much i had stopped doing yoga for a while and im getting back into and my body feels amazing it is thanking me so im thanking you for being an amzing instructor see u in the next video have an amazing day byrd ❤❤❤ namaste 🙏
Thanks bird this a amazing flow openup my body feel amazing i really love techniqech and style have a beautiful day namaste 😊
This was very good! And the music fits in so well, I love it 🥰
So happy you enjoyed!
Spinal twists. Loved it, thank you Bird.
All poses in this video are my fav!
My favorite position for hip tension is the wide legged child's pose. There is something so comforting in this pose. ❤
My favorite pose of this class was the prone Tree Pose? Lol the one knee up to the side. My go to pose for my hips is Seated Wide Legged Forward Fold or Frog Pose. For my back, it's usually Ragdoll Fold. Thanks for the engaging questions, Bird! ❤
Happy baby is always my favourite ! 😊
Loved the music on this one, thank you Bird for a wonderful month of yoga ❤
I love this exercise-all poses. I replay every day😊
Thank you bird 🙏 You remain my favorite yoga channel on youtube. Your new space is so beautiful and peaceful without being boring. I love happy baby pose. This all helped my back and hips so much.
Lovely Bird, I’ve enjoyed all of your yoga videos. This one is my absolute fav. Love the music love the background vibe. And anytime your videos grant time to do the pose and stay there for minutes (allowing the body to adjust then take full benefit of the stretch) is amazing. Thank you, thank you!
this was lovely! i feel so relaxed and i enjoyed the change of music, especially the male artist. who are the artist and songs listed? i would love your spotify playlist you have such good taste in music!
The lying quad stretch is my favourite. ❤
This was an amazing practice with a beautiful playlist. 🔥 Thank you.
This was EXACTLY what I needed today! 🙏 🙏 Thank you Bird!❤
Thank you again ❤
Superbe séance pour finir mon année de yoga 2024 - le fond musical y est exquis 🎶💓. Merci Bird pour cette séance et toutes les séances que tu nous offres. Je te souhaite une merveilleuse année 2025 - Amour, Santé et Prospérité à toi et a tout ton beau monde proche et lointain. 🙏🧡💛
Thank you
Great way to start the year thanks
I loved music in this video! My favorite pose for back pain is deer pose along with many you had in here today!
Thank you for creating videos that help with problem areas of the body. Child's pose is my favorite.
This was so beautiful, thank you ❤
just what I needed, thank you!
Thank you this was amazing 🙏🏻💖
My favorite pose was the happy baby! ♡
This was great! Thank you!❤
I love happy baby since it not only opens my hips/gets rid of kinks there, but it reminds me of a physical theater acting class that’s part yoga and we always did happy baby :)
Love your videos
thank you bird
Loved the hip flexors. The music was soothing. Thank you.
So exquisite. This was so lovely
I don't know what the poss is called but the cross leg where we rocked back and forth. I love the pigeon poss and that one helps to build up to it.
Amazing amazing playlist and streches like this after 6 hours of rehearsal are almost orgasmic 😂 thank you ❤