# Gentle Yoga for Tight Hips After Sitting

A gentle yoga-inspired hip routine for sitting, travel, and stiff days. Use props or support and avoid forcing deep ranges.

- URL: https://forma-web.online/routines/gentle-yoga-for-tight-hips/
- Duration: About 6 min
- Admin slug: gentle-yoga-tight-hips

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Easy Seat Breathing

1 set · 45s hold · 10s rest

Sit cross-legged or on a cushion and breathe into the ribs. Change leg position if the knees feel strained.

#### Steps
- Sit cross-legged or on a cushion.
- Rest hands where comfortable.
- Lengthen through the spine.
- Breathe into the sides of the ribs.
- Change leg position if knees complain.

#### Cues
- Tall spine.
- Soft hips.
- Easy breath.

#### Common mistakes
- Forcing the knees down.
- Sitting through knee strain.
- Holding the shoulders high.

### 2. Low Lunge

1 set · 35s hold · 10s rest · both sides

Step into a low lunge and let the front of the back hip open. Keep hands supported.

#### Steps
- Step one foot forward into a low lunge.
- Pad the back knee if needed.
- Place hands on blocks, thigh, or floor.
- Let the front of the back hip open.
- Hold, then switch sides.

#### Cues
- Support hands.
- Back hip opens.
- Breathe slowly.

#### Common mistakes
- Dumping into the lower back.
- Forcing the hips down.
- Letting the front knee collapse inward.

### 3. Half Split

1 set · 30s hold · 10s rest · both sides

From a low lunge, shift hips back and straighten the front leg partly. Keep the back long.

#### Steps
- Start from a low lunge.
- Shift hips back.
- Straighten the front leg partly.
- Keep the front foot flexed softly.
- Fold only while the back stays long.

#### Cues
- Hips move back.
- Long spine.
- Gentle hamstring stretch.

#### Common mistakes
- Locking the front knee.
- Rounding hard through the back.
- Pulling into sharp hamstring pain.

### 4. Figure-Four Fold

1 set · 35s hold · 10s rest · both sides

Cross one ankle over the opposite thigh and fold forward only as far as the hip allows.

#### Steps
- Sit tall with knees bent.
- Cross one ankle over the opposite thigh.
- Flex the crossed foot.
- Hinge forward from the hips.
- Stop where the hip stretch is mild.

#### Cues
- Hip stretch only.
- Foot flexed.
- Fold gently.

#### Common mistakes
- Pressing on the knee.
- Forcing a deep fold.
- Rounding and holding the breath.

### 5. Frog Breathing

1 set · 40s hold · 10s rest

Set knees wide on padding and breathe while hips settle back gently. Keep the stretch moderate.

#### Steps
- Place knees wide on padding.
- Keep ankles roughly behind knees.
- Support your upper body on hands or forearms.
- Send hips back gently.
- Breathe and keep the stretch moderate.

#### Cues
- Moderate stretch.
- Support body.
- Slow breath.

#### Common mistakes
- Taking knees too wide.
- Forcing hips backward.
- Letting knee discomfort build.