15 Minute Yoga for the Low Back & Legs

Low back pain is often due to tight hips and hamstrings, so this video intends to bring length and space to the legs. Hamstring stretches, hip openers, and twists are the bulk of this yoga video. Always move within a pain-free range.
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[@joespencer5557]

I have done this video nearly every day for 2 years now and have been meaning to write a comment of how good it is for months. It's massively helped with my running and flexibility!

[@wyrdsis4302]

I don’t think I’m advanced enough for some of these poses, but I want to work on my flexibility and come back to it. It looks so relieving, I just can’t reach all of it yet! Goals!

[@jsvlad]

i've done this video like 25 x . i really appreciate it. definitely one of the best videos on youtube for lower back and legs. thank u!

[@yogabycandace]

+Jsvlad js Thank you SO much for letting me know! :)

[@aseformo2449]

Do you think you can do one for knee pain one day? Absolutely love your videos, your pace is divine.

[@nancycharbonneau9314]

I've been doing it for years as well, usually before the 30 minute Heart Opening Feel Good Yoga. Fantastic videos.

[@paulaevans5968]

For years I use this and it is great!

[@yogabycandace]

Thanks for practicing "with" me :)

[@dimsumdolly]

I started biking uphill to work for 30 minutes every day 3 months ago and this video is a godsend. No doubt the first time I did it, it was excruciating. It's a good routine to counteract the muscle tenseness in my quads and hamstrings. Thank you Candice!

[@yogabycandace]

You're so welcome!

[@TheSLK1973]

Hi Candace, just found your channel, so blessed. I am a fitness consultant, and have recently been suffering from a tightness in my right leg and the pain has made me physically sick, waiting for a scan. I needed to find gentle stretching, so happy, just done 2 of your videos, thank you. Love from UK

[@ravinderthakur4970]

Oh dear I love it. Felt on my legs and lower back. Oh boy !! So much relief. Don't delete it.

[@csillablau5009]

WOW, this was intense. Perfect 15 minutes, my body feels so much better! Your videos keep me going every day. Thank you as always!

[@yogabycandace]

Csilla Borián aw, you're so welcome! xo

[@leanne7570]

i can't thank you enough for your videos. i really appreciate your calm voice, lack of music, and thoughtful instruction. i can already feel the progress!!

[@yogabycandace]

+Leanne Green Thanks, Leanne! So glad to hear your feedback.

[@dkstvc44]

This yoga routine is helping me get through half-marathon prep, it's perfect for runners!

[@yogabycandace]

Thrilled to hear it! Good luck on your half-marathon!

[@lizmarydecoo-pumarol2032]

I really enjoy your videos. They are a perfect length of time and your instructions are clear and soothing. Thank you for sharing!

[@yogabycandace]

Thanks, ***** ! I really appreciate you taking the time to write such a sweet note. I sometimes worry that the time isn't long enough, but for some reason youtube cuts me off at 15 mins, so it's nice to know you think the length is ok! Please let me know if you ever have any requests - always happy to help!

[@DallasTxEMT]

Woke up to a stiff back this morning. This helped tremendously! Thank you and have a wonderful day!

[@yogabycandace]

+Orlando Salvador So glad to hear this helped. Thank you for the kind words!

[@blessedforever8405]

oh my god. i had a really sore lower back today, i couldn't even lie down, then i just came across this video and let me tell u these stretches proved out to be life for me. i m glad i found ur channel.

[@yogabycandace]

+Archana Rajpurohit I'm SO glad to hear that!

[@tuffguytofiles]

Your vid was short, concise, highly effective, easy to follow and healing. Like Thank you for making it so efficient

[@yogabycandace]

Anthony Tofiles You're welcome - so glad you found it helpful. Efficiency is one of the things I really strive for with these videos, so your words really meant a lot. Thanks!

[@tuffguytofiles]

Your very welcome, and the stretches relieve pain and they're simple to do. idk if i already mentioned that but other yoga vids from other people have complex stretches that do me no good for me at least and there is no way to move into them fluidly as in your vid unless you're an expert. looking forward to all the other vids=]!

[@josephzambrano9785]

This felt really relaxing this morning. Not sure if it's how I've been sleeping or what, but the past few days my lower back has been really tight. A good way to wake up on a Saturday! :)

[@yogabycandace]

Joseph Zambrano Glad you enjoyed this! This is definitely a good one for the low back!

[@BeingReal1]

Thank you, Candace. That is one of the nicest ways for someone who has not done stretching or yoga for a while to ease the sleeves back in. Really enjoyed this routine.

[@yogabycandace]

That's so great, thanks for letting me know!

[@annekeroobol4896]

Thanks for this practice, really helped me with my stiff lower back and hips❤

[@RicardasBauza]

Good after leg day. I especially liked it 5 minutes total relaxation on the back

[@katecone7416]

Thank you! I like the voiceover, rather than trying to hear while the instructor is also doing the poses. Just what I needed today

[@cenavisch8888]

Loved this class! I love that it was easy to follow, no background music and you didn't count the final pose to the length of the video 😅❤ I'll be doing more of your videos!!!!!

[@emilycarr8694]

i know this video is 5 years old but I really love this sequence it definitely helps after heavy leg workouts! thankyou and your youtube channel has grown so much you should be proud!!

[@yogabycandace]

Thank you so much for the love!

[@mamabear9378]

This is a great, straightforward, no frills yoga. My back feels so much better!

[@yogabycandace]

+Ridley Garrod I'm thrilled to hear it!

[@RedSealCarpentry]

Thank you very much for a easy to follow and effective routine which immediately relieved tension and pain within my hips, hamstrings and low back. Very much appreciated.

[@yogabycandace]

+Dylan P You're so welcome, glad you're feeling better!

[@michellesweeney2642]

Another wonderful video. Your attention to detail is spot on and I can't thank you enough for providing your expertise on KZbin. I really need the gentle stretching videos to release years of stress in my body from running and biking.

[@yogabycandace]

+Michelle Sweeney Thanks so much, Michelle!!

[@SuperGreatnorthern]

Fits in lots of great stretches in a short amount of time

[@Accipiter22]

GREAT video, I forgot to stretch after sprinting earlier today and had stiffened up so bad I had to get up out of bed and search youtube for a lower back & leg yoga video. Glad I found this one, I'll be looking through the rest of your vids for other ideas. Thank you!

[@yogabycandace]

Accipiter22 Nice, I'm so glad you found this!! Feel free to check out www.yogabycandace.com for more in-depth yoga stuff :)

[@stephaniejohnston8307]

i really enjoyed this video, and as a beginner i was only not able to do a few of the positions, thank you so much for the nice stretch

[@meemiecat]

This was amazing! 15 minutes and I'm in so much less pain than I was before I started :) thank you!

[@yogabycandace]

Shameem Balakrishnan Awesome! So happy to hear!

[@enriqueavila1463]

My favorite relaxation video! Great selection of poses and transition.

[@belharper1847]

I loved this. I did it right before bed and my legs and lb felt very relaxed. I did a heavy weights session yesterday and feel quite sore. Great 2nd day stretch.

[@awesomenessroks]

I love how calm your yoga is. Other youtube yogis are a little loud for me.

[@edhodge1897]

Your yoga videos are the best on KZbin!

[@yogabycandace]

Ed Hodge Wow, thank you, Ed!

[@allisonrogers899]

This is exactly what I needed today. Thank you!

[@enriqueavila1463]

this is the most relaxing video you have in your 15 min series. Thank you very much.

[@revenge0lobster]

Thank you so much for this. I just started a job that's resulted in really tight muscles and this was perfect for starting me on the path to where I used to be!

[@mallickjaan5226]

hi, it work out.

[@annateittinen9809]

Hello Candace! I just did this after my morning glute session. Glutes, hams, and legs feel so good! I love your yoga routines so much! Thank you so much! Have a wonderful day! :-)

[@yogabycandace]

Thanks, Anna!

[@sarahsyed-chaudhry1724]

That was perfect and your voice was calm and soothing - thank you

[@keiransmith7267]

Great video! you explain the poses very well, which makes it easy to follow along to. Even a 90kg rugby player like myself can do these stretches and I felt a lot less tense and relaxed afterwards. Keep up the good work :)

[@yogabycandace]

+Keiran Smith Awesome, Keiran, I'm so glad to hear this. Thanks so much for the kind words and feedback.

[@Martina_E]

Yes this was exactly what I needed for my legs, feet and back!

[@yogabycandace]

So glad to hear it!

[@Lichtz]

Great video Candace! I really enjoyed the simplicity of the video and how you leave the end silent so we can peacefully relax in savasana. Subscribed!

[@yogabycandace]

+Let There Be Light Thanks for subscribing and giving feedback. So glad to hear you enjoyed this.

[@yourchoice13]

Thanks again Candace, it just is magic what this does to your body. And psyche too!! I do feel so so much better and am so thankful. I do love your calm style how you speak (and NOT throwing in anecdotes while being in a difficult position which is what some yoga teachers do) - just on the here and now, the movements the calmness, nothing else. Thank you so much! ✨🙏✨

[@tinageorgaki7872]

Thank u so much ! Happy to c this golden oldie ❤😊

[@martinavasil]

I've been looking for a yoga routine to help relax my tight lower back. Thank you!!

[@yogabycandace]

I think this should help! Hope you enjoy.

[@nadjeschda72]

This was just the thing I needed this morning. Thank you, Candace!

[@yogabycandace]

+Nadjeschda Taranczewski So glad to hear this is what you needed! Glad you found me!

[@terrieterrie5780]

Thank you for the video. Beautiful and relaxing.

[@yogabycandace]

You're so welcome

[@lawrencetavino9005]

Great sequence and tempo. Just what I needed after a long run. Thanks!

[@yogabycandace]

You're welcome!

[@TheDallasDwayne]

This is one of the best videos for stretching i've come across on KZbin. Thank You for this. =)

[@yogabycandace]

Dallas Dwayne Thank you so much for the kind words! So glad you enjoyed this.

[@kutchstir]

Amazing... your yoga for the low legs and back actually works, I have dull pains on my right leg behind my knee and thought i'd give yoga a try. The first session made the pain go away slightly so I know I am doing something right. Many thanks

[@yogabycandace]

kutchstir Awesome! keep practicing and you should really feel a difference!

[@ranairhuma2739]

Thanks for every yoga class , this helps me a lot😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊

[@yogabycandace]

So happy to hear it! You're welcome!

[@paullocubin4865]

Thank you. There are several words that I could say to try and sum up your video. But I think Professional sums the video up in one word. I have paid for courses and not received your level of professionalism. Thanks. Paul

[@yogabycandace]

Paul Locubin Wow, Paul, thanks so much for leaving such a kind message. I'm so glad you enjoyed this.

[@LunaC...]

This was just what I needed this morning, thank you x

[@yogabycandace]

You're so welcome!

[@laurabelmonte4187]

This was amazing. I love your page. I'll definitely be back for more.

[@yogabycandace]

Laura Belmonte Thanks for the love, Laura! I wanted to also let you know I just launched YBC Yoga Forum, a place where likeminded people can chat about everything from bridge pose to Beyonce :) www.forum.yogabycandace.com

[@elenal80]

This was too much for my flexibility 😁 but I did what I can... and I used some strap/belt for my help. You are very clear and easy to follow.

[@yogabycandace]

+Eltsu 80 Hey you did what you could and that is AWESOME! Keep up the great work. Flexibility is just one of those things that takes consistent practice.

[@vaniatirza1796]

Doing this after leg day. This is amazing!!

[@yogabycandace]

Vania Tirza Woop! Glad you enjoyed!

[@norgstar]

This is just what I've been looking for. Thanks for the video!

[@yogabycandace]

You're so welcome!

[@jyxander5597]

Thank you so much for your videos, I love them all!! Can you do a leg workout for bad knees? - Thank you again very much!!

[@KeziahGibbonsGuided]

Thank you, that was challenging but soooo good!

[@andreialexandru9272]

I hate you and love you so much for this video! 15 minutes of great exercise! Thank you!

[@yogabycandace]

hahhahah

[@katierey6054]

I love this video! This is one of my favorite videos to watch after a long day of teaching and standing all day. I've always wondered, what are the things you are wearing on your calfs? Are they some sort of leg warmer or compression sleeve?

[@yogabycandace]

Katie Rey Thanks, Katie! Glad to hear you liked this video! Yeah those are stirrup leg warmers :)

[@3stools518]

Day 1. I barely stretch when running, cycling or after Muay Thai and sit at a desk all day. Have decided to up stretching and try this every day. Today I was all over the show. Onwards and upwards - Capt Fantasy

[@carlyrosenblatt891]

This was so great! Thanks for posting :)

[@Shizuma974]

I love your calm voice ♥ Thank you for the video!

[@yogabycandace]

Thank you for the kind words, ***** ! Please let me know if you ever have any requests.

[@erinbroadhurst1921]

thanks to you i xan FINALLY touch my toes. this has really helped me.

[@yogabycandace]

+Erin Broadhurst YEAH! So happy for you!

[@Universalhealing1122]

loved it so calm and gentle thank u many blessings.:0

[@dmongru]

I come back to this video weekly after my pickup basketball games. I used to get such back pain the next morning after playing. But since I’ve been doing these stretches after my games, I’ve been perfectly normal the next morning /day 😃😃 Thank you!!

[@JM-oq7iu]

Good one. Helped me to start with some rounds of half and full suns first to get the blood flowing and body warmed up before moving into these postures.

[@seanmaki78]

Loved it!!! Thank you!!! However me and firefly aren’t friends. But I will try your suggestions. Thanks again. Namaste

[@cathyhannahperez]

Loved this flow. Just perfect! So glad I found your channel! You're sensational!! Congrats on all your success!

[@yogabycandace]

Thank you so much for the positivity and love, Cathy!

[@thhristov]

Your voice is so soothing

[@yogabycandace]

Trayan Hristov Thank you!

[@NeoMororo]

Thanx for posting ! I m a big fan . Cheers

[@yogabycandace]

neo moro Thanks so much!

[@tounch001]

Thank you for sharing 🎉 Will keep follow you video to practice everyday

[@MrLUISMA1993]

Really demanding. I've been looking for something that could help me develop my flexibility, this is actually what I've been looking for however I must keep on practicing. Thaks for the vid!

[@yogabycandace]

Just keep practicing and you will see improvement :)

[@dulcerociocabreraapodaca9400]

tenia un dolor horrible de espalda baja y pude sentir poco a poco como se acomodaba todo en su lugar con este video .. gracias!

[@amandagrace1019]

Thanks for the video. Your instructions are very clear, and I appreciate your straightforward approach. Can you make any suggestions for modifications for pregnancy? I'm constantly having trouble with lower back pain, but I also know that I'm not supposed to spend a lot of time flat on my back as the baby gets bigger. Thank you in advance!

[@yogabycandace]

Hmm, I'm not certified for pre-natal yoga, so I'd suggest you ask a pre-natal yoga practitioner - he/she would know better than I would. :)

[@margarcia6724]

Gracias 🙏 Excelente rutina :)

[@poppitik]

Awesome stretch - thanks!

[@kotukuwhakapiko467]

That Was The Best Yoga Sesh EVER!

[@nanish2996]

Kotuku Whakapiko I’m a beginner can i do it

[@kotukuwhakapiko467]

@@nanish2996 Yeah! Definetly, it was such a good stretch! i was feeling it in my hamstrings this morning! Yes you can do it, i couldnt stretch as much as far as she can! but i just go to my limits and still get excellent results from the sequence of the postions . You Can Do It!

[@nanish2996]

Kotuku Whakapiko i played it this morning it was super hard im not flexible at all and i just started yoga yesterday should i play it everyday and thank you so much youre kind♥️

[@geney5951]

I really like this video, I love how my legs and thighs feel after this! so relaxing. It's my go to video when my legs need a good stretch (5x). Do you have a video using yoga straps? Thanks Candace!

[@yogabycandace]

I don't believe I do - maybe just here or there as an option but you can really use them with any video I have. Read this for how to use them: yogabycandace.com/blog/2013/11/5/how-to-use-a-yoga-strap

[@geney5951]

Ok, as I mentioned before I love this video! My legs, hips, lower back have been so sore and tight and this has always been my go to vid for that. I just need to ask, where did you get those pants? lol

[@giareneeble]

PERF! Thanks for this vid!!

[@yogabycandace]

Gia Williams You're so welcome!

[@redhat4363]

Awesome girl!! I loved it!! Keep posting the good content!

[@kitararuu]

finally I've found this vid. thank you

[@yogabycandace]

Kitara Runtuwene Glad you found it!

[@osasumweneweka698]

hey Candace legs and low back workout. I admire myself to enjoy it. and, really 👍 high five

[@yogabycandace]

Thanks!

[@getlostwithmaria1976]

Love your videos! Always on-point 😘

[@yogabycandace]

Thanks so much!

[@mallickjaan5226]

how was your back

[@joshuahomme1]

Keep the videos coming. Good job.

[@yogabycandace]

Joshua Homme Thank you, Joshua! I will!

[@annateittinen9809]

Good morning Candace! I just did this routine again after my glute workout! I used my strap for some of the holds so I can reach further as I am not as flexible. Glutes, legs, and lower back feel so good! Is this one of your earliest yoga classes? Thank you so much always for all your classes! Have a Wonderful Day! :-)

[@yogabycandace]

Hi there - yes this one is super old - like 5 or 6 years i think

[@nishthajain3968]

Your video literally helps a lot.. I just do my practice with you everyday.. thanks But please tell me is it the same way you yourself practice with such gentleness and in this slow flow.. or is there any other levels for advanced yogis like you..? Much love to you :)

[@yogabycandace]

Thanks for the feedback! I actually do a lot of heavy weightlifting and complement that with gentle yoga or vinyasa yoga - you can see some of my own practices on instagram @yogabycandace

[@jkjqu6805]

THIS IS AWESOME.

[@michellesweeney2642]

I used it as a pre-run work out

[@yogabycandace]

+Michelle Sweeney Awesome, so glad it worked for ya!

[@kathryndesplanque7958]

Heads up: I spent the morning in the ER after doing this video. Coming out of the half-frog seated pose I heard snap-crackle-pop and suffered a severe medial meniscus tear and can no longer straighten my leg until I have surgery. I knew this pose would be stressful on my knee and shouldn't have done it. But I know that you don't actually have a warning for people with knee problems before doing this pose, and you use this pose in several of your other hip and sciatica videos. So just wanted to share. Otherwise, I had really been enjoying this video before today! Was really helping with my sciatica!

[@yogabycandace]

+Kathryn Desplanque Oh no, Kathryn, I'm sorry to hear that! The highest form of yoga is staying mindful to how you're feeling and never, ever push anything that doesn't feel right. Always work within a pain-free range and listen to your body. Wishing you a most speedy recovery.

[@raquelfernando7885]

Feeling a lot better from my back pain

[@ambrosif]

Aloha Candace, Thank you for sharing such excellent yoga videos. I am a happy subscriber and really enjoy the artfulness and thought you bring forth with every video. If I may, however, provide one piece of constructive criticism. When you end a flow with the recommendation to remain in a pose for five minutes to fully relax, perhaps you might provide five minutes of silence at the end of the video as to allow the viewer from feeling disrupted by the startling noise of the ads that play in between videos. This is simply a suggestion, please do with it what you will. Either way, I look forward to continuing my yoga practice with the help of your lovely yoga videos. Mahalo nui loa. Aloha, Amber

[@yogabycandace]

ambrosif Hey Amber, thanks so much for the kind words. I appreciate that you're a subscriber. This has come up a number of times from others and I cannot, for the life of me, figure out why ads are coming up at the end. As KZbin content creators, we have the option to choose when ads come in, and I've never chosen the end of the video for an ad because I agree, it serves no purpose! I've reached out to the people at KZbin and am hoping I will get an answer soon. I'm sorry about that!

[@loubruno797]

A good stretch in this lesson.

[@fluidheartyoga]

Love Thank you

[@yogabycandace]

You're so welcome, I'm glad you enjoyed.

[@UniversalHere]

noted...not for beginners lol

[@dudewholikesfood6769]

UniversalHere lol i cant even touch my toes

[@stephanieengel7131]

Maybe just some words of encouragement :) I'm a total beginner yogi, my ham strings are incredibly tight and my spine is very crooked. But I still love this video! I don't look anything like Candace obviously, but I do whatever I can, try to relax into the poses and every time I do it I get the tiniest bit further... Keep working and don't pressure yourself to do it perfectly or become a gymnast overnight 😉

[@karjo1625]

Stephanie Engel It is a nice workout but not fer beginners. I think you can hurt yourself when starting with advanced videos like this. Her twisting sitting pose is very difficult, you cannot start with that :) This girls is very flexible and her videos are for people who's been practicing yoga for a long time. Beginners need more of introduction, variations etc I practice with YogaTX.

[@nickkazarian3334]

Yeah this hurt me...but it was nice nonetheless!

[@adamturner2836]

@@karjo1625 yeah you can definitely tell she's well established at doing this, her range of stretches are far more then a average person and trying to replicate will definitely cause injuries instead.. Saying that though you can copy her but just extend to your range not hers and work at it over days , surprising how quick you can get loosened up

[@beccadavies1319]

As someone who suffers a lot with lower back pain (so much so that I can't even sit with my legs out in front of me let alone fold forward) I found this video a little too challenging. Would love to see a really really easy back routine for people who suffer with chronic pain.

[@allblackandwhite1]

Love your videos! What one would you recommend for someone who is on their feet all day bending and reaching? My backs been bugging me lately.

[@yogabycandace]

Meg C I would say any video that focuses on the hips would be great for the low back, and anything that focuses on the chest will be great for the upper back.

[@tinyhomeresort1417]

Great video!

[@LCDCCCCCC]

Thanks bab, appreciate it x

[@stuartzamacona7890]

OMFG thank-you my back was killing me

[@rosesandjasmine]

Hi Yoga by Candace thanks for the very nicely paced video :-) Do you have any particular videos to relieve tension in the calves and thighs post-workout? I did this to try and relieve some of the stress but perhaps you could suggest something extra?

[@yogabycandace]

Amna ghafeer ahmed Hi there! You may want to try this one: yogabycandace.com/blog/2014/6/19/20-minute-yoga-video-for-tight-legs

[@rosesandjasmine]

Yoga by Candace Thank you :-)