30 min Beginner Yoga – Hips & Lower Back DEEP STRETCH

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Duration: 30-40
Style: Hatha Yoga
Level: Beginner
Focus: Yoga for Tight Hips, Yoga Without Props
Teacher: Kassandra Reinhardt


Hi friends, this week I’m offering you a 30 minute practice perfect for beginners! The focus of this practice is on stretching your hips and lower back. This is great for those of you looking for sciatica pain relief or who just want to increase your flexibility in your lower body. There are no props necessary and it’s great for all experience levels.

If you’re new to yoga, remember that the most important thing is to stay focused on your breath. Don’t worry if you don’t get all the poses correctly or if you need to take a break. Be patient with yourself, do what you can and remember to relax. This is a wonderful class to alleviate stress and anxiety.

We will work on all areas of the hip joint as well as glute stretches, quad stretches, psoas, hip flexors, hamstrings and low back.


  1. Roxana Farca

    Thank you for this practice. I have experienced some really annoying lower back pain this week. I also practiced with some older videos of yours (and it really helped), but I can say this one will be my favorite from now on. Namaste!

  2. astrid kjolberg

    It worked! I’ve been suffering from sore back pain the last months, probably too much sitting in these corona quarantine times, and I’ve found peace in the hip after trying this, so thank you, I’ll turn back to it now and then.
    And I must comment on your new colour schemes, it’s a pleasure every time and brings me joy!
    Love and namaste from northern Europe!

  3. Henry Trusiak

    NIce – has really relaxed my erector spinae muscles, which have been tight for some time and felt in the lower back. Cheers from Australia.

    • AnaGerhardt

      This is a lovely practice, and so needed after I strained my low back and outer left hip. Your cues to be gentle and not chase sensation were what I needed too as I tend to go for it! I love that yoga can teach us how to heal and show ourselves compassion.


    This is my first yoga class with you Kasandra and i really liked how i was able to feel the stretch and the pace you guide me through.

  5. krista Giffen

    I love rhis flow amd come back to it often💗🌱🌻

  6. Mary Brown

    This is one of my favorite practices. I can feel the effects so clearly each time.

  7. Carla Herrmann

    What a great loosening up stretch yoga…thank you!

  8. Tara Shaw

    One of my favourites! My husband and I do this one at least once a week, if not more. 🙂

  9. Precious6

    This is such a great stretch! My right hip is feeling so much

  10. Hasmig Adjeleian

    this was so perfect for my tight hips and especially my tight adductors. I will be including this regularly into my weekly routine. Two thumbs up.

  11. Melanie

    Feels wonderful and i love the pace

  12. Sarah Durrett

    back pain kept me awake all night last night. this helped. thank you

  13. Sofie Rhodiner

    I really love this practice!

  14. Nathalie Slimi

    So far so good , thank you

  15. Elke Schwalm

    This class is awesome, so good for tight hips. A new favourite, thanks so much, Kassandra!

  16. Nicole Lasas

    Thorough yet gentle was to open up those areas. Just what i needed. Thank you.

  17. Maureen A. Short

    Really enjoyed this class.

  18. Angoora Begum

    I enjoyed this practice, its whatbi needed 🙌🏼

  19. Michael O'Sullivan

    Hi I just joined but have been following you for a while now thank that was awesome total body experience.

  20. Rachel

    Thank you so much – my low back feels so much better

  21. Rob Tosatto

    Great after a long, strenuous hike yesterday!

    • Jenilyn Estorba

      Just came back from a month-long of no yoga and this was a great way of starting again.You really instruct well and I love how this video motivate me to continue. Thank you so much

  22. Ana Lewis

    I’ve been suffering from sciatica lately and this practice was soothing, except for bridge pose. I’ll be leaving that one out next time. Thank you!

  23. Patti Drake

    Love these 30 minute gentle practices. More please!

    • Kassandra


  24. Patty Gloekler

    Thank you for this class! I was so sore from a workout and this class eased all the tightness!💕💕

    • Kassandra


  25. Jamie Smith

    Great Class That I So Needed Today!

  26. Michele Larson

    Perfect gentle practice

  27. Rebecca Bruns

    If its possible to have a most favorite this is it! Perfect for those areas giving this older lady trouble😘

    • Kassandra

      Oh lovely!

  28. Butterfly48

    This was a dreamy practice. I great one to do at the end of the day – particularly if you’ve been sat down at a desk. Thanks Kassandra

    • Kassandra


  29. Rebecca Bruns

    Suddenly after I crossed my left leg in first without knee pain. YAY

    • Kassandra

      Yay!! Well done

  30. Siobhan McDermott

    So delightful !!

  31. Colleen Leonard

    Fella relaxing and fluid.

  32. Jean Crowder

    Very good practice—- would like to have some sessions without the “Ohm” chant ( which I gind a bit annoying)/at the end. I like not invluding pets as partbofvthe video

  33. Alexis Rose

    Such a wonderful practice, my low back and hips feel yummy. Thank you!

    • Kassandra


    • Kassandra


  34. Laura Dela

    Although this practice is targeted at the hips and lower back, it did wonders for my tight hamstrings. Super soothing and “doable”! Thank you, Kassandra 🙏🏼

    • Kassandra

      It all works together!

  35. Lynn Freeman

    My lower back just loves this practice, pain goes away and it feels very flexy☺️!

  36. Jess Wilkie

    Just what i needed! My lower back feels so much better

    • Kassandra

      So glad!

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