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Reese Woods Fitness

Healthy living made easy with tasty recipes, efficient workouts and evidence-based guidance on nutrition, weight loss and more.

in Exercise· The Blog

Restorative Yoga for Deep Hip, Spine and Lower Back Opening

This home yoga practice is beginner-friendly restorative yoga routine that focuses on opening the hips, spine and lower back.

Restorative yoga for deep hip, spine & lower back opening. This beginner friendly yoga routine focuses on opening the hips, spine and lower back as well as releasing pressure around the sciatic nerve. #reesewoodsfitness #yogatutorial #restorativeyoga #sciatica #reesewoods.comWelcome to this gentle restorative yoga practice for deep hip, spine and lower back opening. This routine can be done from the comfort of your own home, lead by a certified personal trainer and seasoned yoga instructor.

This restorative yoga routine is one of the many full-length workouts I’ve created for members in my free Facebook fitness group (which you can join by clicking here). My Facebook group has an entire library of full-length yoga classes. Every week I share new workouts, recipes and tips on weight loss and nutrition.


Disclosure: Some of the links below are affiliate links. At no additional cost to you, I will earn a small commission if you click through and make a purchase. I only recommend products I have tried or genuinely believe would be beneficial. Utilizing affiliate links is one of the ways I support my blog to be able to keep delivering you guys great content.


Jump ahead to:

  • Recommended yoga equipment for this routine
  • Creating a Homemade Yoga Bolster
  • How to Set the Mood for a Home Yoga Class
  • Video: Restorative Yoga for Deep Hip, Spine & Lower Back Opening
  • More Awesome Home Workouts

Recommended yoga equipment for this routine

Restorative yoga often incorporates a variety of props to help position the body into restorative opening postures. Here are the props you’ll need for this restorative yoga practice.

  • A yoga mat
  • Yoga bolster (must have for this routine)
  • Yoga strap (I’d also recommend a pair of yoga blocks for future yoga practices)
  • Yoga blanket 
  • A standard bed pillow

Household Yoga Prop Substitutes

If you don’t currently have some of these items on hands, you can substitute

  • A soft towel or blanket on the floor in place of a yoga mat
  • A homemade yoga bolster (scroll down to see where you can learn how to quickly and easily make one)
  • A  household item (like a belt, dog leash, rolled up towel or even a pair of leggings) in place of the strap
  • A folded up sheet or blanket in place of a yoga blanket

Creating a Homemade Yoga Bolster

Restorative yoga for deep hip, spine & lower back opening. This beginner friendly yoga routine focuses on opening the hips, spine and lower back as well as releasing pressure around the sciatic nerve. #reesewoodsfitness #yogatutorial #restorativeyoga #sciatica #reesewoods.comI’ve created an free step by step tutorial on how to quickly and easily build your own homemade yoga bolster from common household items (no sewing required). Click here to read the post and create your own yoga bolster.

My Mat: The Jade Harmony Mat in Teal

Jade Yoga – Harmony Yoga Mat


(Click here to find in multiple colors on Amazon)

I cannot more highly recommend a yoga mat than the Jade Harmony mat. I’ve been teaching and practicing on it on a daily basis for four years now and it has almost zero sign of wear or tear.

It’s easy to clean, a wonderful thickness (3/16″ think) for providing cushion to the joints on a firm surface, well sized for multiple body types (x 24″ wide x 68″ long) and not too heavy.

How to Set the Mood for a Home Yoga Class

Find a quiet corner of the house. Play some gentle, calming instrumental music at a low volume in the background.

Here are a few free calming music loops from YouTube that I use when I teach yoga:

  • Positive Energy Vibration Meditation Music

  • Relaxing Music for Stress Relief 
  • Gentle Piano Meditation Music

Before Proceeding, Remember

This video is for educational purposes only and is not to be construed as medical advice. Consult your doctor before engaging in a new exercise regimen. If at any time you experience pain or discomfort, discontinue participating immediately. If you choose to participate, you do so at your own risk.

Video: Restorative Yoga for Deep Hip, Spine & Lower Back Opening


More Awesome Home Workouts

Looking for more home workout inspiration? Look no further. Not only do I have more great resources for home yoga and strength workouts, but I also have an entire free library of full-length yoga classes in my free my free Facebook fitness group (which you can join by clicking here)! Every week I share new workouts, recipes and tips on weight loss and nutrition.

Related yoga articles

  • Restorative Home Yoga Routine
  • How to Make a Yoga Bolster with Quilts

Related workout articles

  • 10 No-Gym Needed Home Workouts
  •  Core Moves for Diastasis Recti
  • How to Run (When You Suck at Running)
  • How to Make a Homemade Kettlebell
  • 5 Moves to Tone Your Upper Body

All writing, images, video and content  copyright © 2020 Rachel Elise Weems Woods

Restorative yoga for deep hip, spine & lower back opening. This beginner friendly yoga routine focuses on opening the hips, spine and lower back as well as releasing pressure around the sciatic nerve. #reesewoodsfitness #yogatutorial #restorativeyoga #sciatica #reesewoods.com
Restorative yoga for deep hip, spine & lower back opening. This beginner friendly yoga routine focuses on opening the hips, spine and lower back as well as releasing pressure around the sciatic nerve. #reesewoodsfitness #yogatutorial #restorativeyoga #sciatica #reesewoods.com

15 Comments

About Reese Woods

Hi, there! I'm Reese, a nationally certified personal trainer and former magazine writer. Health and fitness are complicated topics, so I break down all that research into plain ol' English. I also share my own experiments, experiences, recipes and life along the way!

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Comments

  1. Tiffany says

    March 24, 2020 at 11:17 pm

    Thanks for sharing ways to stay active at home right now! Yoga is about to become a new regular around my house!

    Reply
  2. Kileen says

    March 25, 2020 at 3:30 am

    I love at home yoga because I feel like I can take my time and do what I want! And there’s no one watching me!!

    Kileen
    cute & little

    Reply
  3. Rebecca says

    March 25, 2020 at 4:00 am

    I need these stretches in my life! Thanks for sharing these easy yoga poses. Can’t wait to try them.

    Reply
    • ReeseWoods says

      March 25, 2020 at 3:32 pm

      You are very welcome!

      Reply
  4. Louisa says

    March 25, 2020 at 1:33 pm

    I think I’ll give this a try! I usually do Vinyasa Yoga but could always go for deep stretch and restorative poses.

    Reply
    • ReeseWoods says

      March 25, 2020 at 3:32 pm

      Restorative yoga is such a valuable option to include in your mobility routine!

      Reply
  5. Shayla says

    March 25, 2020 at 2:21 pm

    This is what I need! Sometimes my lower back goes out and pinches my sciatica badly, and I’ve always been able to move just right and make it go back into place but sometimes it takes a bit figuring out just how to move. Some of these are the moves I didn’t realize I was making to put it back in.

    Reply
    • ReeseWoods says

      March 25, 2020 at 3:33 pm

      I’ve found restorative yoga has really helped me with some of my chronic back pain issues!

      Reply
  6. Marisa says

    March 25, 2020 at 2:35 pm

    This is soooo right on time. I’ve been doing home workouts, but never yoga!!! I had no idea where to start!! Im excited to try these out!

    Reply
    • ReeseWoods says

      March 25, 2020 at 3:34 pm

      No time like the present to try something new!

      Reply
  7. Amanda says

    March 25, 2020 at 5:27 pm

    I am missing my yoga class like crazy–thank you for sharing this! It is perfect for my sore back.

    Reply
    • ReeseWoods says

      March 26, 2020 at 3:41 pm

      Home yoga is better than no yoga until we can be reunited with our classes!

      Reply
  8. Peachy @ The Peach Kitchen says

    March 26, 2020 at 11:41 am

    I should give yoga a try soon.

    Reply
    • ReeseWoods says

      March 26, 2020 at 3:41 pm

      Do it!

      Reply

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Meet Reese

Hi! I'm Reese, nationally certified personal trainer and licensed fitness instructor. Health and fitness can feel like complicated, overwhelming topics. As a former magazine writer and health columnist, I dig into the research behind complicated subjects and break it down into plain ol' English. I also offer personal training to individuals in the Columbia, SC area as well as virtual training and programming.

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