Cat-Cow Pose - Marjaryasana-Bitilasana The Cat-Cow pose improves spinal flexibility, posture, and circulation while gently massaging and stretching the spine.
3.
Child’s Pose - Balasana A gentle stretch for the back, hips, thighs, and ankles, promoting relaxation.
4.
Downward-Facing Dog - Adho Mukha Svanasana Stretches the entire back and relieves tension along the spine.
5.
Bridge Pose - Setu Bandhasana Strengthens the spine and stretches the chest, shoulders, and abdomen.
6.
Seated Forward Bend - Paschimottanasana Stretches the entire back of the body from the heels to the head.
7.
Sphinx Pose - Salamba Bhujangasana A gentler alternative to Cobra Pose, this pose includes relaxing of the arms on the floor and it offers a mild backbend.
8.
Reclining Twist - Supta Matsyendrasana Releases tension in the spine and stretches the back muscles.
9.
Legs-Up-the-Wall Pose - Viparita Karani Relieves pressure from the lower back and promotes relaxation.
10.
Locust Pose - Salabhasana Strengthens the back muscles, improving posture and alleviating pain.