Bird Dogs strengthen the core—the abs, obliques and lower back and are one of the most effective poses for alleviating lower back pain.
Tag - Lower Back
Bow pose improves spinal mobility and stretches the chest and shoulders. It is an advanced posture so please be extra careful.
Bridge is a key postural counterpose that activates the posterior chain and can help to alleviate knee, lower and upper back pain.
Camel is an advanced backbend that improves spine and shoulder mobility, stretches the hip flexors, abs and chest and activates the glutes.
Cat pose improves spinal mobility, stretches the upper back and shoulders, alleviates neck pain and relieves stress and tension.
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.
Cobra pose is a key backbend that increases spinal mobility, opens up the chest, stretches the abs and improves posture.
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.
Dancer is an advanced balancing, hip opener that stretches the quads, hip flexors, abs, chest and shoulders and improves stability in the hips.
Flying Locust is an advanced pose that improves spinal mobility and stretches the abs, hip flexors and quads. It's awkward, so take it easy.
Folded Butterfly stretches the lower back and groin, opens up the hips, releases tension in the neck and shoulders and quiets the mind.
Half Frog is an advanced backbend that stretches the feet, ankles, knees, quads, abs, chest and shoulders and increases spinal mobility.
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.