Yoga has been shown to improve balance, flexibility, strength, endurance, and mental clarity in older adults. It helps to prevent falls, reduce stress, increase bone density, and even lower blood pressure. If you are looking for some great yoga videos for seniors, then you should check out these top YouTube yoga videos we have collected. They are all accessible for beginners and will empower you to incorporate yoga into your daily wellness routine.

What is yoga for seniors?

Yoga for seniors are yoga classes designed to meet the needs of older adults, including those with chronic conditions such as arthritis, diabetes, heart disease, hypertension, obesity, osteoporosis, and others. The yoga postures taught in a Yoga for seniors class are gentle and easy but still help improve flexibility, balance, strength, endurance, and overall wellbeing. Yoga for seniors is a safe, effective, and enjoyable way to stay healthy and active. It has been shown to reduce stress, lower blood pressure, increase bone density, improve sleep patterns, strengthen bones, and increase range of motion.

You may find yoga for seniors classes held at yoga studios and fitness centers in large metropolitan areas like New York City or offered at retirement centers around the country. If you cannot find a seniors yoga class nearby, you can access our list of the best yoga for seniors YouTube videos below.

Yoga for Seniors YouTube Videos

In the following free videos, you will learn how to incorporate yoga into your daily routine to maintain optimal health and wellness as you age. All of these videos are appropriate for any level of experience and ability. The chair yoga classes will be the easiest and most accessible to strengthen the body and calm the mind. The classes with primarily standing and floor poses will be more challenging and require a bit more strength and mobility to participate.

Gentle Chair Yoga Senior Workout by SeniorShape Fitness

For those stiff days when you can’t get down to the floor, check out this great 15-minute chair yoga workout. You will be led through a series of chair poses to gently stretch your shoulders, chest, triceps, glutes, thighs and back muscles. This class is appropriate for any fitness level, and you will need a sturdy chair, preferably without arms, to follow along in this video.

Gentle Chair Yoga for Beginners and Seniors by Yoga with Kassandra

This 17-minute chair yoga sequence is suitable for all experience levels to build strength and increase flexibility. You won’t need anything other than a sturdy chair, preferably one that doesn’t have arms and one that has good back support. The class begins with some basic neck, shoulder and upper body stretches. The remainder of the practice focuses on the legs and lower body. This yoga for beginners video ends with a chair version of shavasana pose.

Chair Yoga for Seniors by BrettLarkinYoga

This 20-minute chair yoga video includes both siting and standing poses. These easy chair yoga exercises are designed for seniors or people with a limited range of motion, so everyone can enjoy this practice. The class starts standing behind the chair with a forward fold and shoulder stretch and side bend. The sequence continues with a mix of seated and standing poses and ends with some neck stretches and a few calming breaths.

Evening Yoga for Seniors by Yoga with Joelle

This 10-minute evening yoga for seniors class encourages you to wind down our day with a slow sequence of calming poses performed standing, on the floor, and in a chair. This practice is perfect to do right before bedtime, but if you prefer a more energizing class, Joelle also offers a Morning Yoga for Seniors video.

Slow and Gentle Yoga For Seniors by Yoga With Adriene

This calming, slow and gentle 28-minute class is designed specifically for senior yogis. The intention of the class is to “relieve stress, cultivate a clear mind and a strong body.” You can practice the first part of this video on a chair or on the edge of your couch. If you are practicing on the floor, you may want to use a yoga blanket, thick towel, firm pillow for the practice.

Gentle Yoga For Seniors and Beginners by Gentle Yoga and Wellness

This 33-minute yoga for seniors class is designed for increasing flexibility and promoting deep relaxation. The class starts with a warm-up on your back to bring awareness to the breath and then continues through a slow sequence of gentle floor poses. The practice ends with a supported bridge pose for the ending relaxation.

Daily Yoga Exercises for Seniors by Leigha Butler

In this 12-minute video, you will begin in mountain pose with some shoulder and arm warmups to focus on mindful breathing. The class continues with all standing poses to stretch and strengthen the legs, ccore,and low back muscles. The practice ends back in mountain pose with setting an intention for the rest of your day.

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If you have searched YouTube for “yoga” you have probably seen videos by the popular Yoga with Adriene pop up at the top of the results. Her yoga videos are accessible, affordable, easy to follow and designed to fit any schedule. Her classes range in difficulty, so they’re perfect for beginners as well as experienced practitioners. While she has posted over 600 videos for virtually every mood and concern, we have highlighted the best 21 videos that are guaranteed to help you feel more centered, happy and calm.

About Yoga with Adriene

Certified yoga instructor Adriene Mishler started offering free classes on her Yoga With Adriene channel in September 2012. While she was posting new videos on a regular basis, it took several years for her popularity to take off. In the last few years, she has rocketed to YouTube fame—she currently has over 10 million subscribers! Many consider her one of the most influential yogis in the world and students lover her customizable, approachable, feel good flows.

The benefits of Yoga With Adriene YouTube videos

1.  All of the classes on her YouTube yoga channel are 100% free, so you will save money on studio classes or paid online videos.
2. She has a soothing tone of voice that makes it easy for anyone to learn how to relax and unwind.
3. She offers a variety of different types of workouts, ranging from gentle flow sessions, to mindful stretches, to intense power vinyasa sequences.
4. Her classes are great for all levels of experience, whether you’re just starting out or looking to improve your technique.
5. She has an entertaining, light-hearted personality that keeps you engaged throughout your session. Her classes are fun, playful, authentic, and full of energy.
6. For more experienced yogis, there are several 30-day challenges to commit to, and every year she offers a new series. 
7. She’s also created some helpful playlists for you to get started. Each month, a new community theme, practice calendar, and video playlist are posted.

The best Yoga With Adriene YouTube videos

While we’ve sorted through Adrienne’s YouTube channel to put together this list of her best work, don’t limit yourself to just these. When you find one or more that you love, consider searching the entire library of her videos to see if you can find more of what you like.

With hundreds of hours of instruction available, Adrienne’s videos are a great place to start and deepen your yoga journey. You’ll certainly find something that works for you, no matter what your experience or level of fitness. And because the videos are free, you won’t lose anything by giving it a try.

1. Yoga for Beginners
   This slow and mindful yoga practice is perfect for beginners and is also a good “back to basics” refresher class. Adriene has a lovely and engaging personality, and her expert instructions will help you pay close attention to the alignment of each movement and pose.
   
2. Yoga for Joy
   This practice’s intention is to “embody the essence of joy for your physical, mental, and emotional wellbeing.” This 19-minute strengthening and warming event sequence includes Warrior 2, reverse warrior, and warrior angle. The class ends with several standing Balancing Poses.
   
3. Morning Wake Up
   This 35-minute full yoga practice offers “a moving meditation that lovingly wakes up mind and body, providing you the energy you need to conquer your day.” Adrienne encourages you to focus on your breath to move with intention and strength. This slow-paced sequence begins with some seated warm-ups, flows into a few lunging poses, and ends with a seated twist, Boat pose, and a quick seated meditation.
   
4. Yoga for Anxiety and Stress
   Adriene guides you through 27-minutes of calming breath work and soothing poses to uplift and support you when you feel stress, worry and anxiety. You will feel calmer and more connected to your heart after this mindful flow of breath and seated and standing poses. The hard part is just showing up, rolling out your yoga mat, and hitting the play button.
   
5. Yoga for Bedtime
   Simple, slow and easy to understand, this 12-minute session helps to release tension and stress, love your body, and allows you to relax and unwind. The intention of this class is to “give the thinking mind a break and relax the body” and to let go of anything you’ve been holding onto throughout the day. After a few Cat/Cow stretches and Child’s pose, the rest of the practice comprises soothing supine poses like Knee Down Twist and Happy Baby.
   
6. Yoga for Weight Loss
   You’ll get a good and thoughtful workout from home with this 40-minute yoga for weight loss sequence. Designed to “reunite you with not just your abs but your mindful core,” you may not be able to make it all the way through this class the first time. A regular practice of this class will help you build strength, tone belly fat, burn calories, detoxify, and improve digestion.
   
7. Yoga for Upper Back, Neck and Shoulders
   This class focuses on the upper body and is a bite-sized practice perfect for those with busy schedules. At just ten minutes, it’s the ideal length for an early morning or late night practice… or maybe just for when you need a little pick-me-up on a break at work. It incorporates breathwork which will be especially helpful for anyone who struggles to arrive in the moment and stay present with themselves.
   
8. Full Body Flow
   This 19-minute yoga class begins standing in Mountain pose with an intention setting meditation and then moves through a fun and creative flow. The goal of this sequence is to build heat, awareness, energy, and strength in the whole body.
   
9. Yoga for Energy
   You will find plenty of heat in this 16-minute class “designed to help you cultivate strength and stamina.” While this sequence starts off slow and easy in extended child’s pose, you may find the pace and repeated planks to be a bit challenging. If you stick with it, you will be rewarded with the energy and vitality you need to feel good and to conquer any challenges of your day ahead.
   
10. Yoga for Flexibility
    If you feel you are not a crazy flexible yogi, then give this 16-minute video a try. Adriene’s encouragement and positivity will help you find ease and joy to cultivate flexibility in this slow gentle sequence of mostly floor poses. You are sure to find release and realignment in just about every part of your body.
    
11. Yoga to Build Focus
    Do you need a shift from feeling tired, hazy, and unfocused to feeling wide awake, empowered, grounded, and ready to tackle your to-do list? Then roll out your yoga mat for this 9-minute mental reboot. This sequence contains all standing yoga poses, including Chair Pose, Twisting Chair, Warrior 2, Triangle, and Wide-Legged Forward Bend.
    
12. Yoga to Strengthen
    You will probably break a sweat practicing with this 38-minute vinyasa flow routine. It moves at a faster pace to tone muscles and build strength, flexibility and stamina. You will quickly see improvements with a daily practice of this class. If you find yourself struggling, remember to “find what feels good” to you and focus on the journey and the process of your transformation.
    
13. Yoga for Back Pain
    Learn how to find support, self care and strength from within from this half hour class focused on finding relief from back pain. The first 15 minutes are stretches and movements on your back, and the remainder of the sequence focuses on seated poses to twist and stretch the spine. One commenter on YouTube proposed an alternative title for this video: “Yoga For When You Wake Up Feeling Like You’ve Been Run Over By a Bus.”
    
14. Power Yoga 
    This 43-minute video is perfect for yogis looking for a challenging work out to get your blood pumping and heart rate up. Although this is a fast-paced and challenging practice, Adriene encourages you to move at your own pace and listen to your body. This power yoga class focuses on toning and building strength in the lower back, legs, and glutes.
    
15. Yoga for Core and Booty
    This playful 28-minute class is full of squats to tone the core muscles and the buttocks. As always, Adriene encourages you to only do what feels good and to focus on building body awareness, flexibility and stability. The sequence ends with a few minutes in Supine Bound Angle and Shavasana pose to integrate and rest.
    
16. Yoga for Hips and Lower Back Release
    Adriene reminds us that a yoga practice does not need to be intense to be powerful and effective. This simple 23-minute routine will help your hips and lower back release tension and tightness. With many variations and options, this slow-paced video is great for beginners.
    
17. Yoga for Gratitude
    This sweet, slow, and serene yoga practice will warm up your spine, activate your core, and open your hips. Adriene begins the 35-minute yoga video with a short and lovely meditation on gratitude. As always, Adriene sprinkles in funny comments, wisdom, and insights throughout the practice to keep things lighthearted while also encouraging depth and introspection.
    
18. Yoga for Hope and Trust
    It’s no secret that many of us store deeply rooted tension in our hips. In this video, Adriene leads us through a sequence of gentle and grounding hip and heart openers that will encourage trust, hope, and vulnerability as we move into the new year. At just eighteen minutes, this is the perfect flow for a busy schedule.
    
19. Yoga for Creativity
    This 41-minute class by Adriene focuses on cultivating creative energy, starting with a seven-minute meditation that includes pranayama breathing and a mudra. The asana sequence focuses on down dog variations and lunging poses, peaking with a challenging crow pose. Adriene encourages us to, “Loosen your grip, find your focus, and fall into your flow.”
    
20. Yoga for Insecurity
    Are you in need of a reminder that you that you are awesome and you are loved? In this 23-minute video, Adriene invites you to recognize your inner power and let go of insecurities. Take a deep breath and let this sequence of core strengthening floor poses help you face your fears and find the strength to stay positive.
    
21. Yoga for the Feet
    After everywhere our feet carry us, we still seem to forget that they need some TLC, just like the rest of the body! Grab your mat and a blanket and start your day on the right foot with this yummy 30-minute yoga practice. Adriene will guide you through a sequence of simple yet powerful standing and seated yoga poses to bend and lengthen your feet and toes.
    

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The Sun Salutations are the most popular asana sequences in yoga. It is a series of postures designed to warm the body, help to strengthen your muscles, improve flexibility, increase energy levels while keeping you calm and focused on your breath. The Sun Salutations, or Surya Namaskars, are one of the best yogic practices to learn and master. We have compiled the best free surya namaskar videos for beginners and experienced yogis from YouTube. We have grouped these videos into two sections—the first will explain the class version, the second focuses on versions A and B. These YouTube videos will explain and teach you how to do these poses correctly, while providing modifications and tips for beginners.

What are the different types of sun salutations?

There are 3 main variations of Sun Salutations. They all contain a core set of movements and are sequenced similarity but they differ slightly based on the tradition, number of postures, and intensity of practice. Each variation has its own benefits, and these benefits also change based on the pace that one practices the sun salutation. Many vinyasa or flow yoga teachers will mix in creative modifications and add other poses into the following variations of sun salutations.

1. Classic Sun Salutation — This version contains 12 poses and is best for beginners. You will find slightly different versions taught depending on the school or tradition. Instructors usually lead this version at a slower pace, holding each pose for a few breaths. The classic series is usually practiced in sets of two, switching which leg is stepping forward and back in the lunges.
2. Ashtanga Vinyasa Sun Salutation A — This version is similar to the classic sun salutation, but it contains 11 movements with more challenging poses and transitions. Version A includes plank to chantaranga push up movement that requires a good amount of upper body strength to be performed correctly. This is the most popular variation, so it is the best one to learn if you plan on going to a yoga studio or taking online classes.
3. Ashtanga Vinyasa Sun Salutation B — This version is longer and more intense than Series A, and should only be attempted after some experience with practicing the previous series. The addition of Chair pose and Warrior 1 builds additional strength in the legs. Both A and B versions are intended to be performed with each movement linked to each inhale or exhale.

Usually one or more sun salutations are incorporated into a yoga class, but they can be practiced by themselves for a shorter session. If you practice them regularly, you’ll quickly be able to memorize the movements and notice an improvement in both physical fitness and mental clarity.

Classic sun salutation videos

How to Do the Sun Salutation by Sivanandacanada

The Traditional Surya Namaskar is the only version taught in a Sivananda yoga class. This quick 1 minute video only instructs one side—it is recommended to two rounds to lead each with a different leg—so this is best used if you want a quick overview of the classic version.

Traditional Sun Salutation by Hollie Wakeham

Filmed against a beautiful backdrop, this 10-minute video is best for beginners. The first two rounds are taught slowly, with detailed instructions and modifications for new students and those with challenges with strength and flexibility. The last two rounds are the full traditional salutations.

Traditional Sun Salutation by Yoga With Lena

In this 8-minute video you will learn the movements for the traditional sun salutation with the breath. The class begins with a half sun salutation and continues with four repetitions of the full classic sun salutation.

Sun Salutation A and B videos

Sun Salutation a Flow for Beginners by YogiApproved

Yoga teacher Ashton August breaks down the nuances of body alignment and explains how to link breath with the movements of the Sun Salutation. This 13-minute beginner class begins with an explanation of the benefits of the sequence and then moves into a step-by-step explanation of each asana.

How To Do Sun Salutation A, The Right Way by Well+Good

Yoga instructor Tess Koenig explains and demonstrates common mistakes students make when practicing sun salutations. While this is a bit dramatic, it clearly illustrates how you should not be practicing these poses. Afterwards, she leads the sequence the right way with detailed cues, modifications and variations.

Sun Salutation A Steps (Surya Namaskar) Tutorial by Yoga Screen

This 3-minute video starts with a brief explanation of Surya Namaskar and continues with a clear and detailed explanation of each step in the sequence. The close-up shots of the transition and modifications are especially helpful for beginners.

How To: Sun Salutation A with Caley Alyssa

In this tutorial, Caley will guide you through the essential components of the A Series of Sun Salutations and her tips and modifications for each pose. 7-Minute instructional Sun Salutation A class

Sun Salutations Flow You Can Practice Every Day by Rituals Cosmetics Global

This 13-minute class combines five traditional and five Series A sun salutations in a row. The movements are synced with the breath, so beginners may find it to be too fast to comfortably follow along, but this is a great energizing and strengthening class for more advanced yogis.

Sun Salutation A, Technique & Modifications by Cat Meffan

Geared towards beginners, this 24-minute class begins with a short warm up and continues with detailed instruction on the techniques, foundations and modifications of Sun Salutation A. The video ends with three sun salutations taught while moving with the breath in each pose.

Sun Salutation B by Yoga With Adriene

In this 9-minute class Adriene takes us through each asana in this sequence, providing variations and detailed instructions. This is a great video for beginners or for yogis wanting a slow flow through this challenging sequence. A second round of Sun Salutation B is instructed in silence.

How To: Sun Salutation B with Caitlin Turner by Alo Yoga

This 5-minute Sun Salutation B tutorial is a great introduction for beginners. Follow along with this class to learn how to use Sun Salutation B as a base for a strong yoga practice.

Sun Salutations A and B with Kino

This 26-minute class provides a great overview of the Ashtanga Sun Salutations. Kino teaches the traditional Vinyasa Count for both Sun Salutation A and B and provides clear and detailed modifications and instruction to make these sequences accessible and approachable regardless of your current level of physical ability.

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Yoga is a great way to unwind and relax before bed, but often it is helpful to have some expert guidance and a little bit of encouragement to get on our mats and practice. We have compiled the best bedtime yoga videos that are specifically designed for relaxing after work, winding down from a long day at school or work, and getting you into a calm state of mind so you can fall asleep easily. These videos are mostly short, sweet, and easy to follow, so they are very accessible after a long busy day. You don’t need any fancy equipment to practice these poses either—just grab a yoga mat, dim the lights and follow along!

14 Free Yoga for Bedtime Videos

If you’ve wanted to try evening yoga, then check out our list of our favorite bedtime yoga routines. We have sorted this list based on class time. You will find the shortest videos at the top of the list and the longest at the bottom. If you are a beginner or just short on time, choose a video at the top of the list. Ultimately, it’s up to you to decide which one works best with your schedule, experience, and goals. These YouTube videos will provide you with a safe, gentle, and effective practice to help you end your day and get ready for bed. Best of all, these are all free to watch!

Yoga for Sleep by Yoga With Bird

If you are short on time, check out this 5-minute practice to promote deep sleep and relaxation. The practice flows through just four poses: Child’s pose, Supine Tree, Knee Down Twist, and Happy Baby. She designed this simple and gentle practice to help you wind down after a long day and prepare for a good night’s rest.

Simple Stretches Before Bed by Breathe and Flow

Slow down, unwind and prepare for sleep with this 10-minute sequence that can be practiced in bed. You’ll begin seated with a few deep breaths in Easy Pose and progress with a few neck and upper body stretches. About midway, the practice moves onto the belly with a Sphinx pose, Crocodile and a deep shoulder stretch twist. The class ends on your back with some hip circles and Happy Baby pose.

Yoga for a Relaxing Night’s Sleep by Jessica Richburg

Make sure you have a pillow or two nearby before you start this very sweet 10-minute evening practice. Jessica notes that this sequence is best to do before bed—and it can be practiced on top of your bed so you can go to sleep immediately after. It begins with a short meditation and includes self-massage techniques and a series of relaxing seated poses. The practice ends with Shavasana pose.

Wind Down Bedtime Yoga by Yoga With Adriene

Simple, slow and easy to understand, this 12-minute session helps to release tension and stress, love your body, and allows you to relax and unwind. The intention of this class is to “give the thinking mind a break and relax the body” and to let go of anything you’ve been holding onto throughout the day. After a few Cat/Cow stretches and Child’s pose, the remainder of the practice comprises soothing supine poses like Knee Down Twist and Happy Baby.

Bedtime Yoga by Yoginimelbourne

This gentle seated sequence is a great way to wind down from the day and get ready for sleep. Take 12 minutes to follow along to destress, unwind, and prepare for a splendid night’s sleep. The practice focuses mainly on side bends and hip opening poses.

Relaxing & Easy Yoga Stretches Before Bed by SofaBar Fitness

Consider adding this 14-minute video to your nightly routine to help calm and clear your mind, maintain your flexibility, slow down, and prepare for sleep. The sequence begins seated and includes simple yet deep hip opening poses, hamstring stretches, and twists.

Yoga for Sleep by Cat Meffan

This 15-minute calming yoga sequence gently moves through a handful of mostly seated poses to stretch and unwind with in the evening. The use of fluid motion in the warmups and poses encourages the release of excess stress and energy. Twists and forward bending poses encourage calm and inner focus. The practice ends with a long Child’s pose and a short closing to prepare you for your day ahead.

Bedtime Yoga for Lower back, Hips & Knees by Yoga Song

This 15-minute video is perfect to encourage you to unwind, let go and relax after a long day. Find rest and relaxation in this slow mindful flow of just a few supine poses like Bridge, Knee Down Twist, Supine Pigeon, and Supine Bound Angle. The class ends with an affirmation of “I’ve done my best today and I’m ready to let go.”

Yoga For Sleep by YOGATX

If you are suffering from an overactive mind or insomnia, check out this calming class by certified yoga instructor Jen Hilman. This 17-minute sequence is designed especially to help you unwind, relax, calm down, center yourself, so you can get a good night’s rest. Suitable for beginner students, these basic floor poses gently stretch the hips, legs and low back. The class ends with a long Shavasana pose.

Evening Yoga Flow to Surrender & Let Go by Caren Baginski

This 20-minute evening yoga video is a great way to start your bedtime routine. It can help you unwind and relax your body and mind by encouraging you to “surrender and let go of burdens and troubles” that you’ve taken on during your day. The class includes some gentle forward bends, twists, and hip openers as well as other poses to ease tension and stress in the neck and shoulders.

Yoga for Sleep & Deep Relaxation by PsycheTruth

This lovely 20 Minute bedtime routine can help you relax, fall asleep faster and sleep better. It’s a simple, easy-to-follow sequence that incorporates some gentle postures, neck stretches and calming breathing techniques. This calming flow focuses on stretching and relaxing the hips, spine, and legs to help release any tension in the body.

Bedtime Yoga To Relax & Unwind by Boho Beautiful Yoga

This 24-minute evening yoga practice will help you focus on your breath, connect with your body, and prepare yourself for a deeper, restful sleep. It’s a perfect way to enhance the quality of your sleep and allow your body to heal and rejuvenate after a long day. This slow paced sequence gently guides you into a deep state of relaxation as you move through several twisting and hip opening poses.

Bedtime Yoga to Practice Presence by Baileyyyoga

This 25-minute relaxing evening yoga flow uses interesting and creative variations of slow gentle stretches and deep breathing to help you relax before bedtime. Bailey notes that this floor based sequence can be practiced on your bed if you wish. The class ends with a short seated meditation.

Evening Yoga for Better Sleep by Rituals

The intention of this evening sequence is to facilitate the transition from a busy and active day to a slow and calm evening. This 30-minute practice starts with a standing meditation in Mountain pose and moves through some gentle standing warm up movements. The rest of the class focus on twists and hip opening poses. It ends on the back with Bridge, Belly Twist, and Shavasana.

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If you have trouble finding energy and enthusiasm in the morning, you can use a guided meditation to wake you up and get you motivated for the day ahead. A good guided morning meditation can also help you start your day on a positive note and help you get in the right mindset to tackle the tasks ahead. If you want to start your day with positive energy, there are many free morning guided meditations on YouTube that you can try. We’ve rounded up some of the best free morning guided meditations to start your day. If you want an even better way to start your day, you can also add a bit of morning yoga to your routine!

Guided Morning Meditation To Start Every Day Perfectly by Boho Beautiful Yoga

Cultivate a deep internal connection and find the mental clarity to “set your day on the perfect track for success and fulfillment” in this mindfulness and affirmation based meditation. This 10 minute morning guided meditation focuses on breathing, body sensations and feeling gratitude and other positive emotions. In the middle of the practice you are encouraged to focus and repeat the phrase “I am exactly where I need to be. I open myself to the universe and trust in the unfolding of my life.”

Morning Guided Meditation for Positive Energy and Motivation by Caren Baginski

You’ll be in good company with this video if you are a big believer in morning meditation. Caren’s intention for her 10-minute morning guided meditation is to create positive energy and motivation and to “set yourself up for your day in a way that’s intentional and aligned with your spirit.” The practice begins with a focus on the breath, feeling positive emotions. The primary focus in this practice is a body scan with visualization. For each body part, you are instructed to imagine it being filled with aliveness and positive energy.

Meditation to Start Your Day by Yoga With Adriene

Use this simple and sweet all-levels mindful meditation to start your day with a calm mind and a positive intention for the day. This 7-minute meditation begins with some basic info to get set up for the practice and then some deep breathing with gentle neck stretches. The rest of the practice continues the focus on the sound and feeling of diaphragmatic breathing to effect your mood and posture.

Morning Guided Meditation for Bliss & Mindfulness by Jessica Richburg

This 10-Minute practice begins with concentrating on the breath, and then moves into a mindful body scan that incorporates a sunrise visualization. The intention of this energizing meditation is to “help you wake up in the morning, connect with your body and start your day off on a positive note.”

Morning Meditation To Set Your Intention by Yoga with Kassandra

This meditation incorporates using a hand mudra and a “3 word intention setting” method. The video begins with several minutes of cleansing and mindful breathing, body awareness and letting go. The 10-minute practice then shifts into guiding you into setting a three word intention based on what kind of day you wish to have physically, emotionally, and spiritually.

Energizing, Grounding, and Centering Morning Meditation by YOGATX

This simple and beginner friendly morning meditation is designed to help you wake up while feeling grounded and centered. The 10-minute practice begins by focusing on the breath move up and down your spine and then continues to refine and deepen your mindfulness on the sensations of the body and breath.

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When you have back pain, yoga can be a great tool to help relieve the tension and pain and to prevent future back injury. Yoga can be practiced as a gentle workout to stretch and lengthen the muscles in your back, and strengthening your core. Also, learning how to relax and reduce stress can help you manage chronic back pain. As it can be hard to find a good free yoga video that helps heal the back and spine, we put together this list of the nine best free yoga back pain videos on YouTube.

It is important to know and understand the source of your back ache before attempting a class. If you suffer from mild and occasional back discomfort, a gentle yoga practice should be beneficial. For more acute, severe and chronic conditions you should have a doctor or physical therapist approve yoga as a therapy for you. Sharp intense pain, numbness and tingling are all signs that you should immediately stop and rest or modify your posture. If there is no improvement or if your condition worsens after your practice, you should seek professional medical advice.

The most common yoga poses for back pain are Cat–Cow, Downward Facing Dog, Sphinx pose, Cobra pose, Bridge pose, Half Lord of the Fishes, Supine Spinal Twist, and Child’s pose. If you are brand new to yoga, or a bit rusty, we recommend you review these poses before practicing the following videos.

The best yoga back pain videos

We’ve limited this list to the best videos that address general back discomfort, strain and tightness. Soon we will curate similar lists to address videos that focus on more specific back pain issues like low back pain, neck and shoulder pain and sciatica.

Yoga For Back Pain by Yoga With Adriene

This 30-minute class begins on your back with some deep breathing and some slow gentle warmups with the legs. After transitioning into table pose, the rest of the practice includes a sequence of poses, many with knee bent variations to gently stretch the back muscles. The class ends with a few breaths in Shavasana.

Yoga For Back Pain with Savannah by YOGATX

This 20-minute practice starts on supine with some gentle twists and leg stretches. From all fours, the class adds some core strengthening movements with some gentle back stretches. This video ends standing with a few conscious breaths.

Yoga to alleviate back pain by Yoginimelbourne

You’ll want to have a block handy for this gentle 15-minute practice. This sequence is composed completely of poses on the back. The class begins with some breathing and several leg and hip stretches. The practice continues with some supine twists and some bridge pose variations and ends in Shavasana.

Yin Yoga Class for Back Pain & Back Stiffness with Kassandra by YogiApproved

Grab a block, bolster or firm pillow for this 45-minute yin yoga class. This six pose sequence starts in puppy dog pose and continues with Sphinx, Threading the Needle, Seal, Supported Bridge, Knee Down Twist. The practice ends with Shavasana and a short seated meditation.

Yoga For Back Strength and Recovery by Boho Beautiful Yoga

This gentle and easy 15-minute yoga video is perfect to strengthen and stretch the lower and upper areas of the back. The class mixes strengthening movements and gentle deep stretches that will help relieve back pain and help maintain a healthy spine.

Yoga For Back Pain by Yoga With Bird

This 20-minute yoga routine promises to incorporate “some of the best stretches for back pain relief.” The first half of the practice slowly flows through with several gentle supine warm ups and poses. The second half moves through a sequence of Cat/Cow, Child, Revolved Hero Pose and Seated Yoga Mudra.

Yoga for Back Pain Relief by Yoga with Yana

This 18-minute video’s sequence of basic yoga exercises are intended to help relieve tension, discomfort and stiffness from the back. The video are starts off with Cat/Cow and Puppy Dog pose and includes a few hip opening stretches like Pigeon and Bound Angle. The class ends with Shavasana pose. You are encouraged to practice these postures regularly for the best results.

Yoga for Back Pain Relief by Yoga with Heather

You’ll want a yoga block or book and some pillows to practice with this video. Heather begins seated with a few moments of mindful breathing before flowing through some basic warm ups and simple seated and supine yoga poses. The intention of this 28-minute practice is to “stretch and strengthen the muscles of the low back and middle back for sweet relief.”

Yoga For Back Pain – All Levels by YogaCandi

This class begins with a seated meditation followed by several neck and shoulder warm ups. This sequence is the most creative and unusual in our list and incorporates several interesting asana variations. The goal of this practice is to “twist, stretch and flow with ease to release muscular tension, stress and pain.”

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Early morning is considered one of the best times to practice yoga, even for beginner students. Morning yoga routines are designed to gently stretch your body and make you feel more alert, energized, and relaxed. All of the youtube videos we’ve collected for this list are intended for complete yoga beginners, with no experience or flexibility required. If you want to start the day feeling centered, positive, and energized, then take a few minutes before breakfast to practice along with one of these great free yoga videos.

Morning Yoga Full Body Stretch for Beginners by Yoga with Kassandra

This 12-minute morning yoga class begins with some spine warmups, forward bends, and twists before standing up to flow through a Sun Salutation variation. The class ends with a calming Child pose and a brief seated meditation.

Morning Yoga for Beginners with Echo Flow Yoga

This yoga for beginners class is great if you don’t mind a challenge and want to build warmth and strength. The 13- minute practice begins and ends in Mountain pose and flows through several standing poses.

Morning Yoga For Beginners Full Body Stretch by Yoga With Bird

This 10-minute morning yoga for beginners class begins on your back in Supine Bound Angle pose. After a few more poses on your back, the class finishes up with a few seated poses. This sequence intends to “stretch out stiff muscles and release tension throughout the entire body.”

Beginners Morning Yoga Flow by HMFYOGA

You may want a yoga block handy to follow along in This 20-minute yoga flow. The class begins seated with a breathing practice and some gentle warm-ups. Be ready for a challenging standing sequence before ending the class with longer held seated poses.

Morning Yoga for Beginners with Roxy Shahidi by Emmerdale

This 17-minute yoga for beginners routine begins with some half sun salutations and standing warm-ups. The next half of the practice focuses on basic seated and supine poses and ends with Shavasana.

Morning Yoga Full Body Flow for Beginners by High Desert Yogi

This 20-minute morning yoga stretch and flow practice begins with some seated stretches and warmups before finding a Downward-Facing Dog and some beginner yoga sun salutations. This full-body yoga class focus on opening the hips and shoulders with some gentle backbends to energize the body.

Morning Yoga for Beginners by KinoYoga

This 20-minute yoga for beginners class is perfect to “relax, enjoy a nice stretch, and bring gentle movement into your body.” The practice begins seated with simple warm-up movements and then process through several basic poses like Down Dog, Low Lunge, Forward Bend, and Seated Twist.

Morning Yoga for Beginners by Yoga With Adriene

The intention of this 20-minute practice is to be gentle, nourishing, and revitalizing. Starting lying on your back, you are encouraged to take it slow and connect with the breath. This sequence uses just a few basic poses with lots of simple warm-up movements to help wake up the body.

Morning Yoga Beginners Energizing Flow by YOGATX

This 30-minute practice promises to “offer deep stretches that help you feel more flexible, energized, while still being able to feel in control and relaxed.” The class begins on your back with several slow stretches like Supine Pigeon, Half Wind Relieving pose, and Supine Spinal Twist. The second half of the sequence focuses on side bending, and hip opening poses. The practice ends with Shavasana and a short seated meditation.

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