Body stiffness is very common today, especially for people who sit for long hours or don’t move enough during the day. Stress, ageing, and even very intense workouts can make muscles feel tight instead of relaxed. When muscles and joints stay stiff for too long, the body loses its natural ease of movement. This often leads to pain in the neck, back, hips, and legs. Yoga is a gentle and effective way to release this tightness without forcing the body. Slow movements combined with deep breathing help restore natural mobility and improve flexibility over time. Practising the following yoga poses regularly can help reduce stiffness and make your body feel lighter and freer.
Mountain Pose (Tadasana) Restore Alignment and Wake Up Stiff Muscles
Mountain Pose improves posture and body awareness. Standing tall helps align the spine correctly and activates the muscles that support balance and flexibility. This simple pose creates a strong foundation for loosening tight areas throughout the body.
Neck Rolls Ease Neck Tension from Screens and Daily Stress
Slow and controlled neck rolls help release stiffness caused by long screen time and mental stress. Gentle movement increases blood circulation and reduces tightness in the neck and shoulders.
Cat Cow Flow Mobilise the Spine and Reduce Back Tightness
Cat–Cow is excellent for improving spinal mobility. This flowing movement stretches the spine while also engaging the shoulders, hips, and neck. It helps ease stiffness and improves flexibility across the whole body.
Downward-Facing Dog Stretch Muscles and Improve Full-Body Flexibility
This pose lengthens the spine, opens the shoulders, and stretches the backs of the legs and calves. It also strengthens the arms and core, making it ideal for relieving stiffness caused by prolonged sitting.
Standing Forward Bend Relax Hamstrings and Calm the Nervous System
Standing Forward Bend deeply stretches the back, hamstrings, and calves. It helps release lower-body tightness while encouraging relaxation and calming the nervous system.
Low Lunge Open Tight Hips and Boost Lower-Body Mobility
Low Lunge stretches the hip flexors, thighs, and groin area. This pose is especially helpful for reducing stiffness that builds up from sitting for long periods.
Butterfly Pose Gently Release Hip and Inner-Thigh Stiffness
Butterfly Pose softly opens the hips and inner thighs. With regular practice, it reduces lower-body stiffness and gradually improves hip flexibility.
Seated Spinal Twist Improve Rotation and Reduce Back Tension
Seated twists help the spine rotate more freely and relieve tightness in the back and waist. This movement also supports digestion and overall spinal flexibility.
Cobra Pose Reverse Slouching and Ease Lower-Back Stiffness
Cobra Pose strengthens the back muscles while stretching the chest and abdomen. It counters the effects of poor posture and slouching, improving spinal flexibility and health.
Child’s Pose Relax the Spine, Shoulders, and Hips Deeply
Child’s Pose allows the body to fully relax. It gently stretches the spine, shoulders, and hips while calming the mind and releasing built-up tension.
Supine Figure Four Release Hip Tension and Support the Lower Back
This reclining pose targets tight hips and glutes while keeping the spine supported. It reduces lower-body stiffness without putting strain on the muscles.
Legs Up the Wall Improve Circulation and Relieve Daily Fatigue
Legs Up the Wall encourages healthy blood flow and helps ease tension in the legs and lower back. This restorative pose allows the body to relax, recover, and reset at the end of the day.
