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's pose is the ultimate restorative, pain-relieving yoga pose. You can take it any time, in your practice, you need to take a break.
Downward Dog is the quintessential yoga pose. It's great for stretching the backs of the legs and strengthening the wrists, shoulders and glutes.
Folded Butterfly pose stretches the lower back and groin, opens up the hips, releases tension in the neck and shoulders and quiets the mind.
Half Monkey pose 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.
Rabbit pose is an advanced posture that deeply flexes your spine. Please take care in this pose, especially if you suffer from lower back pain.
Ragdoll releases tension at the lower back and stretches the calves and hamstrings. You can bend your knees as much as you need to.
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.
Wind-Relieving pose is crucial for athletes to release tension at the lower back and gently stretch the hips—especially after a workout.