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Yoga: Hip and Back Flow

yoga and hip and back flow

This yoga flow routine, Hip and Back Flow can help warriors move more efficiently through a series of exercises that can improve hip and back mobility.

Without a healthy back and healthy hips, peak strength and power may be unachievable. To ensure you can execute your most powerful punches and kicks in addition to lift, rotate, and jump with ease, you need to have the ability to move freely without restrictions and pains. This yoga flow routine, Hip and Back Flow can help warriors achieve peak potential.

Yoga Hip and Back Flow:

Improved mobility

Improved flexibility

Improve strength

Yoga Hip and Back Flow Details:

Complete each exercise in sequential format.

Complete each exercise for 3-5 deep breaths or complete each exercise for 30-60 seconds.

Hip and Back Flow Routine:

Spinal Rotation

Butterfly Sit

Cat & Cow Pose


Deep Lunge

Lizard Lunge

Cobra Stretch

Pigeon Stretch

Frog Stretch

Camel Pose

Supine Spinal Twist

Happy Baby

Hip and Back Flow Exercise Alternatives:

Seated spinal rotation > Seated side bend

Lizard lunge > Deep lunge

Pigeon stretch > Chair pigeon pose

Frog stretch > Childs pose

Happy baby > Laying double knee hug

Coach Saikou Notes:

  • Modify breaths or time length for each exercise.

  • Execute each exercise at your own comfort level.

Yoga hip and back flow

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.


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