Sitting for hours at a desk or in your car can leave your spine stiff and your hips tight. Over time, these issues can affect your posture, increase back pain, and even reduce your overall mobility. The good news is that you don’t need a full hour at the gym or a yoga studio to start feeling better. With just 15 minutes a day, this targeted yoga sequence can help loosen tight hips, mobilize your spine, and boost your flexibility.
Whether you’re a beginner or already familiar with yoga, this easy-to-follow routine includes seven poses that focus on relieving tension in the back and hips. You can do them right at home, without fancy gear or experience. Just a yoga mat, comfortable clothes, and a little time are all you need.
Cat-Cow Pose (2 Minutes)
This simple yet powerful movement is perfect for warming up the spine. Start on all fours in a tabletop position, with your wrists directly under your shoulders and your knees under your hips. Inhale as you arch your back and lift your head and tailbone up (Cow). Exhale as you round your spine, tucking your chin and drawing your belly button toward your spine (Cat).
Move slowly through the motion, linking each breath to your movement. Do 8 to 10 rounds, or continue for about 2 minutes. This pose gently wakes up the spine, eases stiffness, and improves posture. If your wrists feel sore, try placing your fists on the mat or doing the motion seated in a chair.
Downward Dog (1 Minute)
Next, move into Downward Dog. From the tabletop position, tuck your toes under and lift your hips toward the ceiling, forming an inverted V shape with your body. Keep your knees slightly bent if your hamstrings are tight and focus on pressing your hands into the mat and lengthening through your spine.
This pose stretches the entire backside of the body, especially the spine, calves, and hamstrings. Hold for one full minute, breathing deeply. For extra comfort, you can place yoga blocks under your hands or bend your knees generously.
Low Lunge (1 Minute Each Side)
Step one foot forward between your hands from Downward Dog and lower your back knee to the ground. This creates the Low Lunge position, which deeply stretches your hip flexors and opens up the front body.
Lift your chest and extend your arms overhead. Sink your hips forward slightly, keeping your front knee aligned with your ankle. For extra support, place a folded towel or blanket under your back knee. Hold this pose for one minute on each side. This stretch is especially helpful for people who sit for long periods, as it targets the muscles that become tight from constant sitting.
Pigeon Pose (2 Minutes Each Side)
Pigeon Pose is one of the best yoga poses for opening the hips and releasing tension in the glutes and lower back. Start from Downward Dog and bring your right knee forward, placing it behind your right wrist. Stretch your left leg straight behind you, keeping your hips square.
Gently fold forward over your front leg and relax into the stretch. Stay here for 2 minutes before switching sides. If this pose feels too intense, support yourself with a yoga block or cushion under the hip of your front leg. You can also stay upright instead of folding forward.
Seated Forward Fold (2 Minutes)
Sit down with your legs extended straight in front of you. Flex your feet and sit up tall. Inhale and reach your arms upward to lengthen your spine. Exhale and hinge at your hips to fold forward, reaching toward your feet or shins.
This pose stretches the entire back of the body, including your spine, hamstrings, and calves. Try not to round your back too much. Instead, keep the spine long and lead with your chest. Hold for 2 minutes. If needed, bend your knees or use a strap around your feet to make the stretch more accessible.
Bridge Pose (1 Minute)
Lie on your back with your knees bent and feet hip-width apart, arms resting by your sides. Press into your heels and lift your hips up toward the ceiling. Engage your glutes and thighs to hold the position.
Bridge Pose strengthens the lower back, opens the chest, and stretches the front of your body. Clasp your hands under your back if that feels comfortable, or leave them flat on the floor. Hold this pose for 1 minute. You can also place a yoga block under your hips for a gentler, more restorative version.
Child’s Pose (2 Minutes)
Finish your routine in Child’s Pose, a calming stretch that eases tension in the spine and hips. Kneel on the mat, sit back on your heels, and stretch your arms forward as you lower your torso between your thighs.
Let your forehead rest on the mat and focus on deep breathing. Stay here for 2 minutes. If you want more space for your belly or hips, spread your knees wider. You can also place a bolster or cushion under your chest for added comfort.
Final Thoughts
In just 15 minutes a day, you can create lasting changes in how your body feels and functions. This yoga routine doesn’t require any fancy equipment or a deep knowledge of yoga. It’s about consistency, breath awareness, and taking time to care for your spine and hips.
If you sit a lot during the day, your hips and spine need extra love. Practicing these seven poses regularly can help you reduce pain, improve flexibility, and even feel more relaxed and grounded. Try doing this routine daily for a week and notice how your body responds.