Chair yoga is a convenient and effective way to relieve tension in the hips and lower back, especially beneficial for those short on time or space. In this session, you’ll follow along with easy movements that promote flexibility and energy flow, all while sitting comfortably on a chair.

Begin with the foundational cat-cow movements. These stretches help in activating the spine and easing muscle tension in the back and hips.

• Start by lifting the chest and sending your chin back.
• Exhale and round your back while puffing up through the shoulders.
• Repeat the sequence, feeling the stretch through your spine.

Introduce spinal circles by bringing your chest forward, leaning to each side, and continuing the motion to break up tension in the hips.

Transition into a straddle position with your legs wide as you focus on widening and rotating your core efficiently.

• Place your left hand on your knee, and bring the right hand behind your head.
• Lean over to the side, keeping your heart lifted and stretching further with each breath.

Ensure a balanced practice by mirroring these movements on the opposite side.

Seated leg stretches target hamstrings and glutes, critical areas for tension relief.

Extend one leg in front and flex the toes to your face. Settle into the stretch by carefully descending into the direction of your knees, shins, or toes, ideal for targeting lower body stresses.

Cross your ankle over your knee with a constant focus on a supportive brace from your flexed foot to support a deeper, yet controlled hip stretch.

• Gently press the knee to open the hip further without stressing your position.
• Twist gently by reaching your opposite arm behind while soothing your lower back with the movement.

Finish off your practice by tenderly interlacing your hands over one knee then lifting and squeezing towards your body to rest and release in controlled dignity.

• Each leg alternates the motion, emphasizing stability and clarity within focused motion.
• Complete the action with patting motions along legs and back to disperse stagnant tension.

Conclude the session by taking several calming breaths, channeling appreciative energy towards those areas in need.

Send your breath into the part of your body that needs it, visualizing healing from the inside out.

With this brief chair yoga session, affirm the day and intention set upon your body while noting improvements in flexibility and tension relief. Join regularly to continually benefit your hips and lower back, enhancing both physical freedom and peace of mind.

Thank you for practicing and remember to honor your body’s achievements through consistent and mindful practice. Namaste.