Q – My lower back and hips feel stiff from sitting so much. I also get aches when I try to exercise. Which yoga poses can help?

– K. Das, Wolverhampton

A: Prolonged sitting tightens hip flexors and compresses the lower back. Poses such as Marjaryasana-Anjaneyasana (Low Lunge), and Bhujangasana (Cobra Pose) gently mobilise these areas, while Salabhasana (Locust Pose) strengthens the core, supporting spinal stability. Some other things to try are to take short movement breaks during the day, even 5 minutes of stretches at your desk. Warm sesame oil self-massage before yoga helps release tension and improve circulation. Try to focus on mindful engagement rather than pushing for intensity; slow, deliberate movement prevents injury and encourages lasting flexibility. Integrate micro-stretches or hip-openers in your morning or evening routine to maintain mobility consistently.