Ways to relieve tension in your hips, back, and shoulders—right from your living room.
Whether you’ve been working at a desk, driving for hours, or just chilled for hours watching your favorite TV series on the couch, your body will definitely feel it. Being sedentary for a long amount of time shortens your hip flexors, rounds your shoulders forward (especially if you are on your phone or computer), and stiffens your spine. The effect? Having an achy back, tight hips, and fatigue.
Here’s the awesome news! You can undo much of that damage with just 10 minutes of yoga. The 5 poses below are simple, beginner-friendly, and PERFECT after a long day of sitting.
1. Cat-Cow Stretch
Gently mobilizes the spine and awakens the breath.
Instructions:
Start on all fours, stacking your hands underneath your shoulders and knees under the hips.
- Inhale: Drop your belly, lift your chest and tailbone and look up, feeling the stretch in your front torso – this is Cow.
- Exhale: Round your spine, tuck your chin toward your chest and energetically push your hands into the ground, feeling the stretch throughout your back – this is Cat.
Repeat this 5–8 times, alternating the flow between cat/cow and moving with your breath. This stretch opens up the spine, massages the internal organs, and relieves tension from the upper and lower back.
2. Seated Spinal Twist
Releases mid and low back tightness and improves posture.
Instructions:
Sit with your legs extended in front of you. Cross your right foot over your left thigh, bending the knee.
- Place your right hand behind you for support.
- Hug your right knee with your left arm or place your left elbow on the outside of the right knee.
- Lengthen your torso by sitting tall, and then gently twist to the right by pushing with your left arm.
Hold for 30 seconds, then switch sides. This twist helps to relieve the compression in your back and realigns the spine due to being long hours in a chair.
3. Chest Opener in the Doorway
Helps the forward-rolled shoulders from computer work by stretching the pecs (the muscles that get tight when being hunched over).
Instructions:
Stand in a doorway with your forearms on the frame at shoulder height and arms at 90 degrees.
- Step the foot closest to the doorway forward and gently lean into the doorway. Feeling the stretch close to the armpit (pecs).
- Keep your shoulders down and relaxed, and the neck long.
Hold for 30 seconds, slowly breathing in and out. This stretch opens the pectoral muscles and helps to release the tension that causes hunched shoulders to re-establish upright posture.
4. Low Lunge (Anjaneyasana) or Seated Pigeon Stretch (Eka Pada Rajakapotasana)
Either of these poses will stretch your tight hip flexors and lengthens the spine.
Low Lunge Instructions:
From standing, step your right foot forward and lower your left knee to the floor. You want your legs to be in a 90/90 position.
- Keep your torso tall and rest your hands on your front thigh or arms overhead.
- Gently lean forward without overarching the back.
- Move your right foot forward if you need to. Avoid having your knees in front of your toes.
Hold this stretch for 30 seconds on each side.
Seated Pigeon Stretch Instructions:
From sitting, cross your right ankle over your left thigh, just right above your knee.
- Flex your right foot. Inhale and straighten your spine.
- Exhale and gently fold forward, keeping your spine straight.
- You can deepen the stretch by going further down, or taking your right hand and gently pushing the leg down at the same time you bend forward.
Hold this stretch for 30 seconds on each side.
Both stretches help to lengthen the tight muscles in the hips caused by sitting.
5. Legs Up the Wall (Viparita Karani)
Stimulates circulation and calms the nervous system.
Lie on your back with your legs extended up the wall.
- Rest your arms out to the side, palms facing up or down.
- Relax your body and inhale/exhale slowly.
Rest and relax in this position for 2–5 minutes. This restorative pose gently drains lymph, helps to reduce swelling in the legs, and gives your heart a break from gravity.
Try it out!!
Even just doing one round of these poses can bring relief. The more consistent you are, the more your muscles will begin to be more flexible, supple, and return to balance.
Want more beginner yoga tips?
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Grounding Fitness, LLC 