Bird Dog strengthens and stabilises the core—the abs, hips and lower back and is one of the most effective poses for alleviating lower back pain.
Tag - Kneeling
Camel pose is an advanced backbend that improves spinal mobility, opens up the chest and stretches the abs and hip flexors.
Cat pose improves spinal mobility, stretches the upper back and shoulders, alleviates neck pain and relieves stress and tension.
Cow pose is a beginner backbend that is great for increasing t-spine mobility and relieving pain in the neck and in between the shoulder blades.
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.
Half Monkey pose or Half Splits is an intermediate forward bend that stretches the ankles, calves, hamstrings and lower back.
Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, improves spinal mobility and can help to alleviate lower back pain.
Hero pose stretches the feet, ankles, knees and quads—the superficial front line and is one of the few poses that internally rotates the hips.
Low Lunge is a crucial pose for athletes—to stretch the hip flexors, including the psoas. I recommend you practice it after every workout.
One-Handed Tiger challenges your balance, stretches the quads, hip flexors, chest and shoulders and improves spinal mobility.
Puppy pose is a key restorative counterpose for athletes that targets the thoracic spine and releases tension at the lower back.
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.
Screaming Toe pose is the greatest stretch for the toes, feet and ankles. It can be pretty excruciating, so take it a few breaths at a time.
Thread-The-Needle pose is a beginner twist that increases spinal mobility and can help to alleviate pain in between the shoulder blades.