5 easy yoga poses that instantly loosen tight hips and a stiff spine

Tight hips and a rigid spine? Try these 5 yoga poses to relieve the stiffness of the back, hip tightening or bad posture.

Are you stiff, painful and tired of feeling stuck in your own body, especially around hips and spine? Well, long hours at an office, a lack of movement and daily tension can accumulate quietly, leaving these key areas tight and motionless. But a targeted yoga routine can help overthrow this. It is a great way to improve flexibility, reduce muscle tension and improve body posture. With the daily stretching of hips and spine, you can unlock tension and facilitate the movement of your body. Wondering where to start? This set of 5 yoga poses is exactly what you need. No complicated flows, no need for perfection, just a deep and targeted version that helps you feel better and stronger.

Table of Contents

What is the best installation for the flexibility of the spine and the leg?

If you are looking for an easy yoga installation to increase flexibility both in your spine and legs, trikonasana (triangle pose) is the best pose. This classic standing pose gently stretches hips, hamstrings and spine, helping to release built tensions and improve posture. He also hires the nucleus and stretches the chest and the shoulders, which makes it a complete stretch of the body that energizes you. Research published in the International Yoga Journal In 2018, supported its effectiveness in the softening of rigidity, especially in legs and hips. Here’s how to do it:

Get your feet about 3 to 4 feet.
Turn your front foot to 90 degrees and your rear foot slightly inside.
Extend your arms to the shoulder height.
Cut your hip and reach your front hand to your tibia, ankle or the floor.
Lift your other arm directly, stacking your shoulders and looking up in case of comfort.

How will you loosen tight thighs and hips?

The tight hips and the interior thighs are a common side effect of sitting too much or skipping appropriate stretching, but Baddha Konasana or Poset poses, offers a simple and effective solution. This stretch sitting soft targets the thighs, hips and lower back, helping to release deep tension and improve flexibility over time. How to do it:

Sit on the floor with your spine.
Gather the soles of your feet, letting your knees fall on the sides.
Hold your feet with both hands.
Press your knees gently to the ground.
Breathe deeply and stay for 30 seconds at 1 minute.

Butterfly poses has so many advantages to offer! Garious image: Adobe Stock

How to fix the bad posture?

If you have been faced on a desktop or screen all day, Utrasana or Camel Pose, is the perfect installation. This backbend installation extends the chest, abdomen, hips and thighs, thwarting the effect of a bad posture caused by an prolonged session. How to do it:

To be kicked up on the ground with knees at the width of the hip.
Place your hands on the lower back to support.
Sufficiently suffer back, reaching your hands to your heels.
Lift your chest and press your hips forward.
Keep your neck relaxed and breathe deeply.

What is the best way to get rid of a steep back?

If your back is steep or tense, the chakravakasana or the pose of cat cow is one of the soft and the most effective ways to relax it. This simple installation reinforces the spine and helps lubricate the joints, increasing mobility. He also hires your heart and encourages conscious breathing, making it a great way to start or end your day. How to do it:

Start on your hands and knees in table position.
Inspire while you put your belly, lift your chest and look up (cow installation).
Exhale while you get around your spine, enter your chin and look to your navel (cat installation).
Repeat slowly for 5 to 10 laps, synchronize the movement with breathing.

How can I stretch all my back at the same time?

If you are looking for a pose to stretch your whole back of the back, Adho Mukha Svanasana (dog oriented down) is the best installation. This emblematic yoga installation offers a deep stretch for the hamstrings, the calves and the spine while strengthening the strength in your shoulders, your arms and your nucleus. It improves blood circulation, stimulates energy and helps reset the posture, especially after long hours of session. How to do it:

Start on all fours with the hands of the shoulder width and knees under the hips.
Take your toes under and lift your knees from the carpet.
Push your hips up and back, forming an inverted “V” shape.
Try to straighten your legs and keep your head relaxed.
Breathe slowly and stay stable.

Incorporating these easy yoga poses into your regular routine can stimulate flexibility and relieve rigidity.

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