Thanks to the COVID-19 global pandemic, more and more people are stuck at home. Millions of people are spending their days at home, on the couch, or parked in a chair in front of a laptop.

Unfortunately, this can be bad for the hips. When you sit too much, your hips become tight, and this tightness can affect your thighs as well as your back.

Before you know it, you feel creaky, and stiff. Your back aches, you feel tense, and you have trouble sleeping.

Fortunately, there’s a yoga flow for this.

If you practice this short 15 minute sequence every day throughout the remainder of the COVID-19 lockdown, you can loosen up your hips and your back as well as increase strength in your arms (from all those down dogs), and quads (from the warriors).

Yoga Poses:

1. Wide child’s pose
2. Table
3. Down dog
4. Revolved down dog
5. Revolved down dog, opposite side
6. Dolphin
7. Down dog
8. 3 legged down dog
9. Bend the knee, open the hip
10. 3 legged down dog, opposite side
11. Bend the knee, open the hip
12. Down dog
13. Dolphin
14. Wide child’s pose
15. Table
16. Down dog
17. Warrior I
18. Warrior II
19. Reverse Warrior
20. Warrior II
21. Warrior I
22. Forward Fold
23. Down dog
24. Walk the dog
25. Walk the dog, opposite side
26. Down dog, tip toes
27. Revolevd down dog
28. Revolved down dog, opposite side
29. Down dog
30. Wide child’s

You can save this image to your phone, or if you want to print it for your practice, it’s available to download as a high-quality PDF inside the brand new SūvataYoga Library.

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