- Yoga Daily
- Posts
- Undo the Chair: Gentle Yoga for Stiff Hips + Spine
Undo the Chair: Gentle Yoga for Stiff Hips + Spine
Strong but Soft
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.
💡 Little reminder: The best counter for too much sitting isn’t intensity—it’s frequency. One small movement every hour makes more difference than one long session at the end of the day.
Breakfast that’s actually F-A-S-T
No more sad granola bars or sprinting out the door with just coffee.
Huel Black Edition is a ready-in-seconds shake packed with: 40g protein, 6g+ fiber, 0 prep. Just shake, sip, go.
Get 15% off your first order + a free t-shirt and shaker with code HUELSPRING, for orders over $75.
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.
🪑 Tip: Keep your feet grounded and avoid forcing the twist. Think “spiral” rather than “crank.”
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
Reply