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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.

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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.