Undo the Effects of Sitting | Full Body Mobility Flow

Feeling stiff after sitting all day? Whether you've been working at a desk, driving, commuting or travelling, spending long periods sitting can leave your hips, back and spine feeling restricted. This full-body mobility reset is designed to get you moving again, with a combination of spinal movement, hip mobility, rotation and lower-body stretches to help you reconnect with your range of motion. We'll start with standing twists and Jefferson Curls before moving into wide-leg hip hinges, thoracic rotations and Cat-Cow. From there, we'll work through a series of low lunge variations, combining knee drives, half-split flossing and spinal twists before finishing with hip internal rotation and a standing Figure 4. Rather than holding a series of static stretches, this practice brings together different types of movement to help you explore your range, release some of that built-up stiffness and feel more comfortable moving again. *Throughout this practice, we'll explore:* Standing twists and spinal rotation Jefferson Curls for controlled spinal flexion Wide-leg hip hinges and thoracic twists Cat-Cow and standing side bends Low Lunge with knee drives Half Split flossing for the hamstrings Low Lunge twists for hip and spinal mobility Malasana with thoracic twists Hip internal rotation Standing Figure 4 *This routine may help you work on:* Hip mobility and rotation Spinal mobility and thoracic rotation Lower-back and upper-back movement Hamstring and hip flexibility Hip flexor mobility Moving more comfortably after prolonged sitting Reconnecting with your body's range of motion This practice is great for desk workers, commuters, drivers, travellers or anyone who spends a lot of time sitting and wants a simple way to get their body moving again. You won't need much space or equipment, so it's an easy routine to come back to whenever you need a little movement reset. If you enjoy yoga, mobility, strength and mindful movement practices designed to help you move better, subscribe to ‪@movewithiris‬ for new practices every week. *COMMENT BELOW:* Where do you tend to feel the most stiffness after sitting: your hips, lower back or upper back? *TIMESTAMPS / CHAPTERS* 0:00 Intro 0:12 Standing Twists 1:28 Reach It Up, Throw It Down 2:06 Jefferson Curls 3:07 Wide Leg Hip Hinge 3:40 Wide Leg Thoracic Twist 4:17 Cat-Cow 5:24 Side Bends 5:49 Low Lunge Knee Drive (Right) 6:33 Half Split Floss 7:23 Low Lunge Twist 7:58 Low Lunge Knee Drive (Left) 8:40 Half Split Floss 9:29 Low Lunge Twist 10:08 Malasana with Thoracic Twists 11:04 Internal Hip Rotation 12:10 Forward Fold 12:31 Standing Figure 4