Cat pose improves spinal mobility, stretches the upper back and shoulders, alleviates neck pain and relieves stress and tension.
Forward bends stretch the posterior chain—the ankles, calves, hamstrings and back. You will find a number of forward-bending sequences in the Flexibility series. They are contraindicated for some types of lower back pain so please check with your doctor if you have any concerns.
Child is the ultimate restorative pose. It's great to practice at the start of your session to bring you into your body and quiet your mind.
Downward Dog is one of the quintessential yoga pose. It stretches the calves and hamstrings, lengthens the spine and strengthens the body.
Folded Butterfly stretches the lower back and groin, opens up the hips, releases tension in the neck and shoulders and quiets the mind.
Half Monkey or Half Splits is an intermediate forward bend that stretches the ankles, calves, hamstrings and lower back.
Head-To-Knee pose stretches the ankles, calves, hamstrings, groin and lower back and opens up the hips. A strap can be useful in this pose.
Knees-To-Chest is essentially Child's pose on your back. It's great for releasing tension at the lower back and neutralising the spine.
Ragdoll releases tension at the lower back and stretches the calves and hamstrings. You can bend your knees as much as you need to.
Rabbit is an advanced pose that puts your spine into deep flexion. Please be careful with this pose—especially if you suffer from lower back pain.
In yoga, Reclining Hand-To-Big-Toe pose is the safest calf and hamstring stretch as it takes your lower back out of the equation.
Revolved Downward Dog is a twisting pose that stretches the calves and hamstrings, improves spinal mobility and strengthens the shoulders.
Wide-Legged Forward Bend stretches the ankles, calves, hamstrings, groin and lower back and can help to alleviate lower back pain.