• Sit on your knees with your buttocks between your ankles. Support yourself with your hands. Exhale as you lower your stomach down between your knees until you’re at the pose depicted in the photo above.
• Hold this pose for 5 deep, slow, breaths and exhale while returning to a sitting position.
This pose helps relax the lower back, as well as ease stiff thigh muscles. It is highly recommended after a run to ease muscle tension.
• Continue from pose #2, move to a squatting position. Keep your legs spread wider than your pelvis while keeping your feet parallel.
• Push your buttocks as low as you can without touching the mat.
• Put your palms together (as shown in the photo), or put them on the floor if you need more balance. Exhale and relax your head.
• Hold this position for 5 deep, slow breaths.
This stretch works on your chest, shoulders, lower back, and hamstrings.
• From the wide squat pose (#3), take a deep breath and move your hands behind your back. Straighten your legs, exhale slowly and bend forward.
• Slowly spread your legs wider until they’re about 3 feet apart, with your heels facing out.
• Make a slight bend in your knees, until you feel the stretch in your lower back.
• Hold the pose for 5 deep, slow breaths. To improve the stretch, try pushing your hands down towards the floor
The Happy Baby is one of the best ways to stretch your back, and your lower back in particular. It is also useful for relaxing stiff thigh muscles.
• Lie on your back, take a deep breath, now bend your knees and pin them to your body at a 90-degree angle and hold on to your feet.
• Exhale while using your upper body to push your knees down the side of your body.
• Stay in this position for 5 deep, slow breaths and slowly release your legs.
This pose will not fix your ordinary backache, but it’s perfect for people with chronic back pains who want to improve the flexibility of their back and neck.
• Lie on your back and put your feet firmly on the ground. Your heels should be as close as possible to your buttocks, and at pelvic width.
• Place your hands on the floor and try to grab your ankles. If you can’t, keep your arms stretched and join your fingers together. Take a deep breath and use your legs and shoulders to push up, as you raise your pelvis as high as you can.
• Keep this position for 5 deep, long breaths, and then slowly lower your pelvis down to the mat.