Build Strength & Flexibility with Mindful Yoga

Hip openers are so important for releasing tension, which can also help reduce lower back pain. This video demonstrates six key poses for tight hips, including Rajakapotasana (Pigeon Pose).

These dynamic movements for hamstring flexibility feel so good. This flow includes Ashwa Sanchalana (High Lunge) dynamic movements to warm up and lengthen the hamstrings.

A strong back is a healthy back. This collection of yoga drills is designed to target the muscles that support your spine, helping to alleviate and prevent back pain.

Let's work on strengthening the back with Puppy Pose contractions and retractions. This movement helps build awareness and control in the upper back and shoulders.

This dynamic flow from Balasana (Child's Pose) to Bhujangasana (Cobra Pose) is a wonderful way to mobilize the spine and gently build back strength.

Here we focus on Bhujangasana (Cobra Pose) push-ups. This drill strengthens the entire back body and improves your ability to lift your chest in backbends.

A supine twist is a perfect way to end a back-strengthening sequence. It gently neutralizes the spine and releases any remaining tension in the lower back.

Want to build upper body strength? Try these flows, including an Ashtanga Namaskar push-up. Just 5 reps of each will have your arms and shoulders feeling stronger.

Dolphin push-ups are incredible for toning and strengthening your arms, shoulders, and abs. Practicing this for just 30 seconds a day will make your whole upper body feel amazing.