Hip Opener

  • Place right ankle over left knee and
    flex right foot
  • Gently press upper right thigh out and
    exhale as you lean forward over the
    legs
  • Press left foot into floor and thighs into
    seat
  • Hold 10 breaths each side
Forward Bend

  • Hold onto chair seat and inhale to sit up tall
  • Exhale and lean forward over legs
  • You may rest elbows on knees or come all the
    way forward allowing arms and head to dangle
  • Hold 10 breaths
  • Inhale and draw navel in as you come up
Hip openers and seated forward bends help to ease the stiffness in the lower back and pelvis
caused by sitting in a chair for long periods of time.