Why Stiffness Builds Up

Stiffness typically appears in two major ways—muscular tightness and joint immobility. Muscles tend to become rigid when they remain inactive or are repeatedly strained without proper stretching. Joints, on the other hand, lose their ease of movement as lubrication reduces over time. While muscle tightness usually responds quickly to stretching, joint stiffness requires regular and long-term practice. Incorporating the right yoga postures can gradually release both types of tension and make daily movement more fluid.

Five Asanas That Help Reduce Stiffness

A consistent yoga routine can ease tightness across the body. These five postures are particularly beneficial:

• Uttana Shishosana (Puppy Pose): Gently opens the upper back, shoulders, and chest, countering the rounded posture caused by desk work.
• Anjaneyasana (Low Lunge): Stretches the hip flexors, quads, and groin, areas that tighten easily due to prolonged sitting.
• Paschimottanasana: Releases the entire back chain, including the lower back, hamstrings, and calves.
• Gomukhasana: Helps loosen shoulder knots and upper-body tension, often worsened by poor posture.
• Vajrasana: Strengthens and stretches the ankles, feet, and lower legs while grounding the body after activity.

Practising these asanas regularly enhances mobility, reduces fatigue, and helps maintain long-term flexibility.

Yoga and Sinus Relief

Sinus congestion frequently results from a buildup of heaviness in the head and nasal passages. Certain yoga poses generate warmth, improve circulation around the facial region, and naturally promote sinus drainage. These include:

• Padangushtasana
• Makara Adho Mukha Svanasana
• Ustrasana
• Setu Bandhasana
• Ardha Pincha Mayurasana

When paired with cleansing techniques like Kapalabhati and controlled nostril breathing practices such as Anuloma Viloma, these poses help maintain clearer airways and support daily respiratory comfort.

How Yoga Improves Breath Capacity

Deep breathing and chest-opening movements challenge the lungs to work more efficiently. When breathing becomes shallow due to inactivity or stress, the lungs lose some of their natural elasticity. Yoga reverses this pattern by expanding the rib cage and strengthening the respiratory system. The following asanas are especially helpful:

• Bhujangasana
• Parvatasana
• Ardha Matsyendrasana
• Halasana
• Setu Bandhasana

Short breath holds during pranayama practices further improve oxygen intake and build stronger respiratory muscles.

A Holistic Routine for Daily Vitality

Combining targeted asanas with breathwork and simple cleansing practices creates a powerful daily wellness routine. With consistency, these movements ease stiffness, support sinus health, and enhance breath capacity—leaving the body feeling lighter, clearer, and more energised throughout the day.