1. Baby Pose (Balasana)
This resting position stretches your lower back and helps relieve stress. Start on your hands and knees, then slowly lower your hips toward your heels as you bring your arms forward. Hold the pose and breathe deeply to relax the back muscles.
2. Cat - cow pose (Marjariasana)
It involves bending and rounding your back, which can help improve mobility and reduce stiffness. Start on your hands and knees. Inhale as you curve your back ( cow's pose), and exhale as you turn your back ( cat's pose). Repeat slowly and gently.
3. Bridge pose (Setu Bandhasana)
This pose strengthens the muscles in the lower back and hips, which can help relieve pain. Lie on your back with your knees bent and your feet flat on the floor. Raise your hips while keeping your shoulders and feet on the ground. Hold for a few seconds, then slowly lower it.
4. Cobra Pose (Bhujangasana)
This pose helps stretch the spine and chest. Lie on your stomach with your hands under your shoulders. Slowly lift your chest off the floor while keeping your elbows slightly bent. Raise it as high as possible without needing to stretch too much.
5. Facial dog pose (Adho Mukha Svanasana)
This yoga pose stretches your back, hamstrings, and calves. Start with your hands and knees, then lift your hips up toward the ceiling, forming an inverted V shape. Hold the pose and breathe deeply, allowing your body to stretch and relax.
