Many people experience body stiffness from sitting too long or moving too little during the day. Stress and ageing can also contribute to tight muscles, while intense exercise sometimes makes stiffness worse instead of better. When muscles and joints remain tense, mobility decreases and movements feel restricted, causing discomfort in the neck, back, hips, and legs. Practicing yoga gently restores flexibility over time and encourages natural movement. Regular practice, paired with slow breathing, helps ease tension and gradually improves overall comfort in the body.
Mountain Pose: Align and Activate Muscles
The Mountain Pose (Tadasana) enhances posture and body awareness. Standing tall aligns your spine and awakens the muscles responsible for balance and flexibility. This foundational pose is a gentle way to begin releasing tight areas in your body, setting the stage for improved joint mobility and overall muscle activation.
Neck Rolls: Relieve Tension from Screens
Gentle neck rolls reduce stiffness caused by extended screen time and daily stress. Slow, controlled movements improve blood circulation in the neck and shoulders, easing tightness. Practicing this pose regularly can help restore neck comfort and increase overall upper-body relaxation, making it easier to stay comfortable throughout the day.
Cat–Cow Flow: Mobilise Spine and Back
The Cat–Cow Flow stretches the spine and gently engages the shoulders, hips, and neck. This flowing sequence encourages spinal mobility and helps reduce full-body stiffness. It improves both flexibility and range of motion, making it an effective way to loosen muscles without strain.
Downward-Facing Dog: Stretch and Strengthen
Downward-Facing Dog lengthens the spine, opens the shoulders, and stretches the backs of the legs and calves. Simultaneously, it strengthens the arms and core while easing tightness from prolonged sitting. Practicing this pose regularly enhances full-body flexibility and supports muscle lengthening in a gentle, balanced way.
Standing Forward Bend: Release Hamstrings
Standing Forward Bend provides a deep stretch for the back and the muscles along the backs of your legs, including hamstrings and calves. It eases lower-body tension while calming the nervous system. Regular practice promotes relaxation and helps maintain overall body flexibility.
Low Lunge: Open Hips and Improve Mobility
The Low Lunge stretches the hips, thighs, and groin, making it effective for those who sit for long periods. This pose gradually relieves hip tightness and enhances lower-body mobility. Consistent practice supports comfortable movement in daily activities and reduces stiffness in the hip area.
Butterfly Pose: Ease Hip and Thigh Tightness
Butterfly Pose gently opens the hips and inner thighs. It decreases lower-body stiffness and progressively improves hip flexibility. This calming position encourages joint relaxation and helps maintain comfortable movement in the lower body over time.
Seated Spinal Twist: Enhance Rotation and Reduce Back Tension
Seated Spinal Twist improves spinal rotation while reducing tension in the back and waist. Twisting gently also supports digestive health and overall body flexibility. Practicing this pose regularly helps maintain a comfortable spine and encourages smooth, pain-free movement.
Cobra Pose: Counter Slouching
Cobra Pose strengthens back muscles while stretching the chest and abdomen. It relieves lower-back tightness caused by poor posture or slouching and enhances spinal flexibility. Including this pose in your routine improves overall spinal health and reduces daily stiffness.
Child’s Pose: Relax Shoulders, Spine, and Hips
Child’s Pose deeply relaxes the shoulders, spine, and hips. This restorative posture eases upper and lower-body tension and supports spinal alignment. Practicing it regularly encourages muscle relaxation and enhances flexibility throughout the body.
Supine Figure Four: Target Hip Tension
The Supine Figure Four stretches the hips and glutes while keeping the spine supported. It helps reduce lower-body tightness without stressing the muscles. This gentle reclined pose promotes hip comfort and allows for pain-free stretching in the lower back and hips.
Legs Up the Wall: Improve Circulation and Relax
Legs Up the Wall enhances blood circulation and eases leg and lower-back tension. This calming posture supports end-of-day recovery and allows the body to relax fully. Regular practice helps restore overall comfort and promotes gentle healing throughout the body.
