Child’s Pose (Balasana)Kneel on the mat, sit back on your heels, and extend your arms forward with your forehead resting on the ground. This pose stretches the lower back and releases tension.
Downward-Facing Dog (Adho Mukha Svanasana)
Begin on your hands and knees, then raise your hips to the ceiling and straighten your legs. This pose promotes general flexibility by stretching the spine, hamstrings, and shoulders.
Cat-Cow Stretch (Marjaryasana-Bitilasana)
Begin on your hands and knees and arch your back up like a cat (cat pose). Then dip it down while lifting your head. This gentle flow helps improve spinal flexibility and mobility.
Extended Triangle Pose (Trikonasana)
Stand with your feet wide apart and extend one arm down to the opposite foot while extending the other arm up. Trikonasana promotes proper posture by stretching and strengthening the entire back.
Bridge Pose (Setu Bandhasana)
Lie on your back, bend your knees, and elevate your hips to the ceiling while clasping your hands beneath you. The lower back, glutes, and hamstrings are all strengthened by this pose.
Child’s Pose with Twist
Extend one arm under the opposing arm in a child’s pose, gently twisting your torso. This twist helps relax the upper and lower back.
Cobra Pose (Bhujangasana)
Place your hands beneath your shoulders and elevate your upper body while keeping your pelvis on the ground. The cobra pose strengthens the back muscles while also increasing spinal flexibility.
Puppy Pose (Anahatasana)
Begin in a tabletop position, walk your hands forward, and lower your chest to the ground. This position extends the spine, shoulders, and chest, relieving tension in the upper back.
Seated Forward Bend (Paschimottanasana)
Sit with your legs extended, hinge at the hips, and reach towards your toes. Paschimottanasana stretches the spine and hamstrings, relieving tension in the lower back.
Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)
Lie on your back, extend one leg upwards, and hold the big toe with your hand. This pose helps stretch the hamstrings and lower back.