7 Chair Yoga Poses to Unlock Your Tight Hips

Shoulder Blade Flexion 1

Hip flexibility and mobility are incredibly important. Unfortunately, most of us spend hours each day in a seated position, which shortens our hip flexor muscles, contributing to tightness and discomfort in the hips and low back. Hip stretches can work wonders, but how can you counteract the damage of prolonged sitting if you have mobility or balance concerns that require you to exercise in a seated position? The answer is Chair Yoga. The exercises below are designed to release your tight hips from the safety and security of your chair.

1. Breaths

Begin in an upright sitting position with your knees bent and feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Place your hands on your thighs. Close your eyes and take several deep belly breaths, in through your nose and out through your mouth.

Breaths - Unlock Your Tight Hips

2. Seated Hip Circles

Begin in an upright sitting position on the front of your chair with your knees bent and your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Place your hands on your knees. Engage your core and move your upper body in a circular motion. Repeat the movement. Start with 1 set of 5 repetitions in each direction.

Seated Hip Circles 1
Seated Hip Circles 2
Seated Hip Circles 3

3. Windshield Wipers

Begin in an upright sitting position on the front of a chair with your knees bent and your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Hold the seat of your chair for support. Engage your core and widen your stance. Rotate your lower body to drop your knees to one side. Return to the middle position and repeat the movement on the opposite side. Start with 1 set of 5 repetitions on each side.

Windshield Wipers 1 - Unlock Your Tight Hips
Windshield Wipers 2 - Unlock Your Tight Hips

4. Single Knee to Chest

Begin in an upright sitting position on the front of a chair with both legs extended in front of your body. Tighten your core and lift one knee towards your chest. Use your hands to pull your knee closer to your body and hold this position for several deep belly breaths, through your nose and out through your mouth. Lower your leg to the starting position and repeat the movement on the opposite side.

Single Knee to Chest - Unlock Your Tight Hips

5. Cat-Cow

Begin in an upright sitting position on the front of a chair, maintaining good alignment with your head, shoulders, and hips. Place your hands on your knees. Contract your abdominal area. Slowly arch your mid back as you tilt your head upward. Then, alternate by rounding out your mid back as you lower your head downward. Repeat the sequence of movements.

Cat-Cow 1
Cat-Cow 2

6. Seated Lunge

Begin in an upright sitting position with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Turn your body, so you sit on the front of the chair with only one-half of your seat. Extend your outside leg back and shift your hips forward, looking for a stretch in the front of the hip. Engage your core, raise your outside arm overhead, and bend your upper body over the back of the chair. Hold this position for 10 seconds. Relax and repeat the movement on the opposite side.

Seated Lunge 1
Seated Lunge 2

7 . Figure 4

Begin in an upright sitting position with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Cross one ankle over your opposite knee. Engage your core and hinge through your hips to bend your upper body forward. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side.

Extend your legs and cross your ankle over your opposite shin to make this exercise easier.

Figure 4 - Unlock Your Tight Hips

Repeat Breaths

Chair yoga is not only for those with mobility or balance concerns. These exercises are ideal for anyone who works at a desk all day. Regular hip exercises will help improve your mobility, reduce tightness and pain, and allow you to sit comfortably for longer periods without discomfort.

Unlock Your Hip Flexors