Undo the Chair: Gentle Yoga for Stiff Hips + Spine

Hey there, Yogis! 🪑🧘‍♀️

Whether you're working long hours, traveling, or just binge-watching your favorite show, your body remembers the shape you hold the most.

And for many of us, that’s… the chair.
Hips folded, spine rounded, breath shallow.

This simple practice helps unwind the physical habits of sitting and bring circulation, length, and energy back to your body.

Yoga Deep Dive 
Why Sitting Makes You Stiff—And How Yoga Rebalances

Extended sitting compresses the spine, tightens the hip flexors, and weakens the core and glutes. It also slows circulation and impacts your breath.

Even if you have an active lifestyle, long hours of sitting accumulate effects over time, leading to tension, fatigue, and even poor posture.

Here’s how yoga helps:

🔹 Reawakens the Posterior Chain
The chair shape shortens the front of the body. Gentle backbends and spinal extensions reawaken length in the spine, hip flexors, and chest.

🔹 Restores Spinal Mobility
Twists and side bends bring movement into the stuck mid-back (thoracic spine), refreshing breath, and energy.

🔹 Opens the Hips
Passive poses like figure-four stretches or supported lunges help unwind tight hips without strain.

🔹 Refreshes Circulation + Focus
Even a few mindful movements re-oxygenate the brain and body, boosting mood and productivity.

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Practice of The Day 

Chair Cat-Cow + Seated Twist

This is a two-part sequence you can do at your desk, on a plane, or during a show break—no mat needed.

How to Practice:

1️⃣ Chair Cat-Cow (1–2 minutes)
Sit tall on the edge of your chair, feet flat on the floor.
Place your hands on your knees.

• Inhale: Arch your back, lift your chest and chin (Cow)
  

• Exhale: Round your spine, tuck your chin, draw the belly in (Cat)
  

→ Move with breath for 6–8 rounds.

2️⃣ Seated Twist (1–2 minutes per side)
Remain seated with spine tall.
Place your right hand on the back of the chair, left hand to your outer right thigh.

• Inhale: Lengthen the spine
  

• Exhale: Gently twist toward the right
  → Hold for 3–5 breaths, then switch sides.

Yoga in Everyday Life

Mini Reset Cues for Sitting Days

Use your environment as reminders to move, even subtly:

🔹 Inbox = Inhale/Exhale: Every time you check your inbox, pause and take one deep breath—expand your ribs and reset your posture.

🔹 Phone = Posture Check: Each time you hang up a call or finish scrolling, notice your shoulders. Soften and stack them over your hips.

🔹 Commercial Break = Twist Time: Watching TV? Add a few twists or hip stretches between episodes—no mat needed.

That’s it for this week!

Your body doesn’t expect perfection—just a little attention. Even a few mindful breaths and spinal rolls can shift the whole tone of your day.

Unfold, unwind, and we’ll see you again soon.
 – The Yoga Daily Team