The gentle hum of morning fills the quiet yoga studio. Golden sunlight spills through the curtains, warming the floorboards as a calm voice breaks the silence — soft, nurturing, and full of presence. “Welcome,” says Alina, a yoga instructor known for her soothing energy and flowing movements. “Today, we’ll spend just ten minutes reconnecting with our hips and lower back — the sacred seat of feminine energy and flexibility.”
This short yet deeply nourishing session is designed to release tension, improve posture, and awaken the graceful, fluid power within the body. Whether you’ve been sitting all day, feeling tightness in your lower spine, or simply need a moment to move with intention, Alina’s 10-minute Yoga for the Lower Back & Hips routine is a gift of self-care — simple, restorative, and deeply feminine.
Setting the Tone: Awakening the Feminine Energy
Alina begins the session seated in a comfortable cross-legged position on her mat. Her spine is tall, her eyes closed, her hands resting gently on her knees. “The hips and lower back,” she explains softly, “hold emotions, stories, and strength. When we soften here, we reconnect with our feminine flow — a balance of strength, surrender, and grace.”
She takes a deep inhale through the nose, expanding the ribs, and slowly exhales through the mouth, letting go of the day’s tension. The room seems to settle into peace.
“Let’s begin by grounding ourselves,” she says. “Feel your sitting bones root into the earth. With each breath, imagine sending love and warmth into your lower spine.”
The students follow, their breath deepening, faces relaxing. The energy feels calm and radiant.
1. Seated Spinal Circles (1 minute)
With eyes still closed, Alina begins gentle spinal circles, moving her upper body in a slow, fluid motion — forward, side, back, and around. “Imagine you’re stirring energy at your core,” she says. “Move like water, slow and smooth.”
Each circle massages the lower back and hips, releasing stiffness from long hours of sitting. After a few rotations, she reverses direction. “This movement awakens the feminine energy — soft, circular, intuitive.”
As the bodies sway in rhythm, the energy in the room begins to glow — like quiet waves moving through every spine.
2. Cat-Cow Flow (1 minute)
Transitioning onto all fours, Alina guides everyone into Cat-Cow — a foundational movement for spinal mobility.
“Inhale, drop the belly, lift your heart — Cow Pose. Exhale, round your spine, chin to chest — Cat Pose.”
The movement flows like breath made visible. The spine arches and rounds gracefully, each inhale expanding space, each exhale releasing tension.
“Feel your tailbone leading the motion,” she says softly. “Your spine is your river — let it flow.”
This simple sequence lubricates the vertebrae, awakens circulation, and gently loosens the lower back — preparing the body for deeper hip opening.
3. Thread the Needle (1 minute)
Still on all fours, Alina slides her right arm under her left, lowering her right shoulder and cheek to the mat. “This is Thread the Needle Pose,” she says. “It releases tension between the shoulder blades and lengthens the lower spine.”
She inhales deeply, expanding the ribs, then exhales, sinking deeper into the twist. The gentle rotation massages the lower back and encourages the body to soften.
After a few breaths, she switches sides. “As you twist, imagine wringing out stress and stiffness. Create space where you feel tightness.”
The soft music playing in the background blends with the sound of steady breathing, creating an atmosphere of peace and renewal.
4. Low Lunge (Anjaneyasana) (1 minute)
From tabletop, Alina steps her right foot forward between her hands, dropping her left knee to the floor. She rises slowly into a Low Lunge, hips melting forward.
“Your hips are the cradle of your creativity,” she explains. “As you breathe here, invite openness.”
With her hands on her front thigh, she inhales to lift the heart, exhaling to deepen into the stretch. The front hip flexor releases, the lower back lengthens.
After a few breaths, she switches sides. “Stay graceful,” she reminds. “Flexibility is not force — it’s trust.”
Every inhale feels like expansion, every exhale like release — a rhythm of surrender that mirrors the feminine essence itself.
5. Half Split (Ardha Hanumanasana) (1 minute)
From the Low Lunge, Alina straightens her front leg, flexing the toes upward. Her fingertips rest lightly on the floor as she folds forward over her extended leg.
“This is Half Split Pose — a deep release for your hamstrings and lower back,” she says. “Breathe into the back of your leg and the space around your sacrum.”
Each exhale helps her fold deeper, but without strain. Her voice stays calm, tender: “Let softness be your guide. This is your body asking for kindness.”
The room is silent except for the sound of gentle breaths — an orchestra of calm.
6. Pigeon Pose (Eka Pada Rajakapotasana) (2 minutes)
Now it’s time for one of the most loved — and emotionally releasing — postures in yoga: Pigeon Pose.
Alina slides her right knee forward, extending her left leg behind her. She keeps her hips squared and begins to fold forward over her front leg.
“This is where the hips tell their stories,” she whispers. “Be gentle with yourself. You’re not forcing — you’re listening.”
As she breathes deeply, she reminds her students that tight hips often hold unspoken emotions — tension, stress, even sadness. Through conscious breathing, they begin to let go.
After about a minute, she switches sides. “Balance the energy. Breathe through both hips equally — the feminine and the masculine within you.”
The air feels thick with stillness — a collective sigh of release.
7. Supine Twist (1 minute)
Lying on her back, Alina draws her right knee across her body into a Supine Spinal Twist. Her arms open wide, palms facing upward. “Twists are the body’s natural detox,” she says. “They cleanse both the physical and emotional layers.”
She holds for several deep breaths, feeling the lower back lengthen and release. The twist massages the organs and encourages the spine to stay youthful and supple.
She switches sides, the slow rhythm of breath steady and nurturing.
8. Happy Baby Pose (Ananda Balasana) (1 minute)
With both knees bent, Alina grabs the outer edges of her feet, pulling her knees gently toward her armpits.
“Welcome to Happy Baby Pose — a joyful posture that opens the hips and stretches the lower back,” she says.
She rocks gently side to side, smiling softly. “This movement is playful — let your inner child breathe here. Feminine flexibility is as much about joy as it is about strength.”
Her voice floats like a lullaby, guiding everyone back to ease and comfort.
9. Reclined Bound Angle (Supta Baddha Konasana) (1 minute)
For the final stretch, she brings the soles of the feet together, letting the knees fall open. Her hands rest over her belly and heart.
“This is your moment to receive,” Alina whispers. “Let your breath flow like silk through your spine, softening the lower back and hips. Feel your feminine energy glowing — calm, intuitive, radiant.”
With every exhale, the body melts deeper into the mat. The tension dissolves completely.
10. Closing & Reflection
After ten minutes, the music fades into silence. Alina slowly brings her knees together, rolls onto her side, and comes up to a seated position. The light from the window paints a golden glow across her face.
“Notice how you feel now,” she says gently. “Maybe lighter, freer, softer. The lower back and hips are the foundation of our emotional and physical strength — they carry us through life. When we move with awareness, we invite balance, beauty, and grace.”
She presses her palms together at her heart in Anjali Mudra. “This short practice may seem simple, but consistency turns it into a daily ritual of self-love. You don’t need an hour — you just need intention.”
Her voice lowers to a whisper. “The feminine spirit is like water — flowing, adaptable, powerful. When you honor your body with mindful movement, you align with that natural rhythm.”
She bows softly. “Thank you for joining this 10 Mins Yoga for the Lower Back & Hips | Feminine Flexibility. Carry this openness with you today — walk softly, breathe deeply, and let your energy glow.”
As the class ends, there’s a gentle stillness — the kind that only comes after deep release. The students roll up their mats with smiles and glowing faces, each one feeling lighter, calmer, and beautifully connected to themselves.
Alina watches quietly, her heart full. In just ten minutes, she’s reminded everyone — including herself — that flexibility isn’t only about stretching the body. It’s about softening the spirit, letting go of control, and flowing through life with grace.
And that, she believes, is the true meaning of feminine flexibility.
