Sitting for eight hours a day was never what the human body was designed for. Tight hips, weak glutes, hunched shoulders, stiff necks, lower-back pain. The good news: you don’t need a 90-minute studio class to undo most of it.
If you have an existing back, knee, or spine condition, talk to a doctor before attempting these. Stop immediately if you feel sharp pain.
1. Marjariasana – Cat-Cow Pose
What it does: Mobilises the entire spine, releases lower back stiffness, improves posture.
Come onto hands and knees. Inhale: drop the belly, lift chest and tailbone (cow). Exhale: round the spine, tuck the chin (cat). 8-10 breaths.
2. Bhujangasana – Cobra Pose
What it does: Strengthens the lower back, opens the chest, counteracts the forward-hunched office posture.
Lie face down with palms beside chest. Inhale and lift the chest off the floor using your back muscles. Hold 5 breaths. Repeat 3 times.
3. Adho Mukha Svanasana – Downward-Facing Dog
What it does: Stretches hamstrings and calves, decompresses the spine, strengthens upper body.
From hands and knees, tuck toes under and lift hips into an inverted V. Hold 5 breaths. Repeat 2-3 times.
4. Setu Bandhasana – Bridge Pose
What it does: Strengthens glutes, opens hip flexors that get tight from sitting, relieves lower back tension.
Lie on back, knees bent, feet flat. Press through feet and lift hips toward ceiling. Hold 5 breaths. Repeat 5 times.
5. Balasana – Child’s Pose
What it does: Releases the lower back, opens the hips, calms the nervous system.
Sit back on heels, knees apart, fold forward, forehead on floor. Hold 1-2 minutes.
How to actually make this happen
Keep a mat permanently rolled out somewhere you walk past daily. Stack the routine on an existing habit. Start with just 5 minutes. Use a timer.
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