Gentle Seated Yoga Flow for Hips & Backbends • Slow & All Levels • Welcome 2026

Start the new year feeling open, balanced, and renewed with this soothing 18-minute seated yoga flow! Perfect for all levels — beginners welcome — this slow, mindful practice focuses on deep hip opening and gentle backbending to release tension, improve flexibility, and bring ease to your lower back and hips after a long day (or year!) of sitting.
We begin with calming breathing in Sleeping Butterfly (Supta Baddha Konasana), then ease into supine hip stretches lying on your back for a gentle release. Moving to all fours, we flow through Cat-Cow to warm the spine, then transition beautifully from Child's Pose into Cobra for soft heart-opening backbends.
Next, we explore deeper hip openers with Pigeon Pose and its graceful variation Mermaid, before finishing with a fulfilling Camel backbend and restorative Hero Pose. We close with a few moments of deep, grounding breaths to integrate the practice and carry that sense of openness into your day.
This slow-paced flow is ideal for mornings, evenings, or whenever you need a gentle reset — no standing poses, no rushing, just nourishing movement and breath.
Benefits include:

Deep hip release & mobility
Gentle spinal flexibility & backbend preparation
Stress relief & emotional balance
Improved posture & lower back comfort

Grab your mat, a blanket or block if needed, and let's welcome 2026 with softness and strength. 💛
If this felt good, like, subscribe, and hit the bell for more gentle flows! Let me know in the comments which pose felt the best for you today. Namaste 🌿