Yoga for Hips to Relieve Tension—No Standing Required

With all the bodily tension that comes from sitting for hours on chairs, in cars, and on couches, taking a few minutes to practice some simple stretches can bring major relief. These yoga for hips poses, all of which can be done while seated on the floor, can help restore easeful movement. The shapes keep things easy, allowing you to release your wound-up muscles at your own pace.

Ironically, static holds can initially make your hips feel stiff, so be sure to shake out your legs or practice some Windshield Wipers amid your poses.

Simple Seated Yoga for Hips

You’ll need a blanket (or a towel or pillow) and two blocks for this practice. This series stretches for hips runs a little longer than 15 minutes, so feel free to shorten holds to create a flow that works with your schedule. 

Windshield Wipers

Begin in a seated position. Place your hands flat on your mat behind you, step your feet as wide as your mat, and begin rocking your shins side to side in Windshield Wipers.

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

Easy Pose

Come to a comfortable cross-legged position in Easy Pose with your left foot in front of your right. If you find that you’re hunching forward at all, add a folded blanket, towel, or pillow beneath your seat to help keep your spine lengthened.

Stay here for 1 breath.

Seated Forward Bend

Come into a variation of Seated Forward Bend by walking your hands forward as far as is comfortable while remaining cross-legged.

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

If you need additional support, stack your blocks and rest your forehead atop them.

Stay here for 30 seconds to 1 minute.

Half Wide-Angled Seated Forward Bend

Using the support of your hands, slowly roll yourself back up to a seated position. Extend your left leg straight, keeping your right foot pressed to your left inner thigh. Rather than hinging over your extended leg, walk your hands forward in a Half Wide-Angled Seated Forward Bend.

For additional support, feel free to use your blanket to elevate your seat. To alleviate super-tight hamstrings, bending your extended a knee and sliding a block beneath it works, too. As with the previous pose, bring your forearms to the mat or a block.

Stay here for 30 seconds to 1 minute.

Seated Figure-4 Pose

Remove any props from the mat and bring your hands behind you for support. Extend your left leg straight 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 Figure-4 Pose. Adjust the intensity by sliding your left foot closer to or farther away from you. Adjust your sit bones as needed to keep your spine long.

Stay here for 5 cycles of breath.

Seated Twist

Slowly extend your left leg straight on the mat and keep your right knee bent as you step your right foot over your left leg, placing your right foot on the outside of your left leg. Wrap your left elbow crease around your right shin bone, squeeze your leg toward your chest, and twist toward the right.

Stay here for 3 cycles of breath.

Half Shoelace Pose

Heel-toe your right foot farther to the left and away from your left leg, which will draw your inner thighs together. Fold forward over your legs in Half Shoelace Pose.

Stay here for 3 cycles of breath.

Shoelace Pose

Walk your hands back toward you. Lean to your left, bend your left knee, and bring your left heel outside your right hip. Then lower your right sit bone back to the ground for Shoelace Pose. If your hips aren’t level here, bring a block, blanket, or your prop of choice beneath your seat. Sit upright here, or fold forward if you’d like.

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

Return to Easy Pose with your right leg in front. Repeat Seated Forward Bend through Shoelace Pose on the opposite side, finishing the sequence with Windshield Wipers to loosen up your legs.

Closing

Come back to a comfortable seat, bring your hands together at heart center, and pause to thank yourself to taking the time to make it to your mat today.