Chair Yoga For Hips & Spine

00:30

00:30

Chair Yoga For Hips & Spine

Type

guided

Activity

Meditation

Suitable for

Everyone

A simple, chair-based practice to release tension and restore mobility in your hips and spine. Through rhythmic shaking, circular movement, and gentle hip rotations, you’ll improve circulation and unwind daily bracing patterns. This session blends strengthening and soft release, helping your body feel more balanced, fluid, and supported. Perfect for daily practice, especially if you sit often or feel stiffness in the hips and lower back.

Yoga Spine Stretching Breathing Relaxation Shaking Diaphragmatic Breathing Glutes

Meet your Teacher

Chiang Mai, Mueang Chiang Mai District, Chiang Mai, Thailand

Meet your Teacher

Chiang Mai, Mueang Chiang Mai District, Chiang Mai, Thailand

Transcript

Shuffle your butt to the very edge of your chair. We're going to begin with some shaking and releasing. Keeping the balls of your feet on the ground. Bob your heels up and down. Feel the vibration. As your heels hit the ground. Moving all the way up your legs into the hips and spine. And at the same time, Flick your wrist. Down to the floor. Imagine you're shaking off and releasing the day's tension. Deep breaths from your diaphragm. Move your neck Let your head go wherever it wants. And let your body be still. Placing your hands on the edge of your chair. Or on your side. We're going to begin with some spine circles. Start to move your torso. In a wide circle. Play with this movement. Notice how this feels. Through the hips and pelvis. Feel how you'll wait. Shifts. Through your sit bones. And other side. Notice how your weight transfers through your feet. And notice that your body knows what to do. To keep you upright. In flow. And in balance. Come back to your center. Widen your feet slightly. Bring your heels up. And start to move your knees in and out. Let them touch in the center. This is a nice relaxed movement. Moving the femur bone. Into internal and external rotation in the hip socket. Nice and gentle here. Keep your spine straight. Open your chest. Feel a string pull your head up to the ceiling. And relax. Bring your feet. Back to center. And here If you need, You may use your hand to help you. Placing the right hand underneath the right thigh. We're going to move that leg up and out. To the right side of the chair. And bring it all the way back in. Up and out. Up and in. Continue here. If you feel like you can do this safely. You may do this movement without the hand. Listen to your body. This is. . . A nice strengthening exercise for the hips. One more. And let's do the other side. Using the hand first to assist. Up and out. Up and in. Let the foot go flat. With each movement. And you may try without the hand. Always listening to your body. It's common to have one hip. That is stronger or more flexible than the other. We all have these imbalances in our body. Last one. Back to center. Place. Your right leg into a figure four position. Take some time to get comfortable here. Place the left hand. On the right knee. And gently twist. Looking to the back wall as much as you can Dropping your breath into your diaphragm. Turn back to center. Placing your hands. Right underneath the knee and on top of the foot and from here. Open your chest and straighten your spine. Bringing the lower spine a little forward. And feel that gentle stretch. Through the right glute muscle. Exhale and curl the spine over. Inhale. Forwards and arcs Exhale. Curl. Inhale. Arch. Exhale, Curl. Continue breathing and moving. Mobilizing through the spine and hip. Stretching through the chest and the glutes. And feeling how that glute relaxes with every breath. Last one. And let's change legs. Left leg in the figure four position. Place the right hand on the left knee. And twists behind. Dropping the breath. Down into the diaphragm. Relaxing the left leg fully. Letting the knee open. Turn back to center. Placing your hands along the left shin. Inhale. Open the chest, Lean forward slightly. Feel that stretch. Exhale, Curl. Inhale. Exhale curl. Inhale. Exhale. Curl. Continue breathing and moving. Let your breath. Guide the pace of your movement. Left hip getting looser and looser. Last one. Uncross your legs. Once again, Give everything a shake. Get the circulation back into the feet and hands. For a healthy hip. Repeat this practice every day. After a week or two, You will notice a big difference. And how your hips feel. Thank you so much for practicing with me.