This gentle 20-minute yoga flow targets the common combination of lower back pain and hip tightness that plagues office workers and athletes alike. The sequence progresses through cat-cow stretches, low lunges with a twist, pigeon pose, supine figure-four, and a supported bridge to systematically release tension in the posterior chain.
Hold each pose for five to eight breaths, focusing on deepening the stretch with each exhale rather than forcing range of motion. Consistency is more important than intensity here; practicing this flow three to four times per week yields noticeable improvements in mobility within two weeks.
