Yoga for the hips to relieve stress – no standing required

With all the physical stress that comes from Sitting for hours In chairs, in cars, and on sofas, taking a few minutes to do some simple stretching exercises can bring great relief. Yoga poses for the hips, all of which can be done while sitting on the floor, can help restore easy movement. Shapes make things easy, allowing you to fire up your sore muscles at your own pace.

Ironically, a firm hold can make your hips feel stiff at first, so be sure to shake your legs or practice some windshield wipers in between your poses.

Simple seated yoga for the hips

You will need a blanket (or towel or pillow) and two blocks for this practice. This series of hip exercises runs a little longer than 15 minutes, so feel free to shorten the pauses to create a flow that fits your schedule.

Windshield wipers

Start in a sitting position. Place your hands flat on your mat behind you, raise your feet as wide as your mat, and begin swinging your legs side to side in the windshield wipers.

Repeat this pattern of movement about 10 times to loosen everything up.

Easy pose

Come into a comfortable cross-legged position Easy pose With your left foot in front of your right. If you find yourself leaning forward at all, add a folded blanket, towel, or pillow under your seat to help keep your spine tall.

Stay here for one breath.

Sitting forward bend

Come to a variety of Sitting forward bend By moving your hands forward as far as is comfortable while maintaining a squat position.

If your forearms don’t reach the floor, feel free to rest them on your blocks.

If you need extra support, stack your blocks and rest your forehead on top of them.

Stay here for 30 seconds to one minute.

Front half bend seated at a wide angle

Using your hands for support, slowly return yourself to a sitting position. Extend your left leg straight out, keeping your right foot pressed against your left inner thigh. Instead of relying on your extended leg, move your hands forward in half Wide-angle sitting forward bend.

For extra support, feel free to use your blanket to raise your seat. To relieve hamstring tension, you can also bend your extended knee and move a block underneath it. As with the previous pose, bring your forearms to the mat or block.

Stay here for 30 seconds to one minute.

Sitting position is a figure 4

Remove any props from the mat and bring your hands behind you for support. Extend your left leg straight out in front of you and place your right ankle on your left thigh. Bend your left knee, placing your left foot flat on your mat in a figure-4 position. Adjust the intensity by moving your left foot closer or farther away from you. Adjust your sitting bones as needed to keep your spine long.

Stay here for 5 cycles of breathing.

Seated twist

Slowly extend your left leg straight across the mat and keep your right knee bent as you place your right foot on your left leg, with your right foot on the outside of your left leg. Wrap the crook of your left elbow around your right shin bone, then press your leg toward your chest, then twist to the right.

Stay here for 3 cycles of breathing.

Half shoelace position

Place the heel of your right foot further away from your left and away from your left leg, which will bring your inner thighs together. Fold forward over your legs into a half-shoelace position.

Stay here for 3 cycles of breathing.

Shoelace position

Bring your hands back toward you. Turn to your left, bend your left knee, and keep your left heel outside your right hip. Then lower your right sitting bone to the floor for shoelace position. If your hip is not level here, bring a block, blanket, or prop of your choice under your seat. Sit upright here, or fold forward if you wish.

Stay here for 30 seconds. Remove your props and stretch your legs, shaking things out.

Return to the easy position with your right leg in front. Repeats Sitting forward bend during Shoelace position On the other hand, end the sequence with Windshield wipers To relieve your legs.

closing

Return to a comfortable seat, bring your hands together at the heart center, and pause to thank yourself for taking the time to get to your mat today.