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 - Posterior Chain
Bridge is a key postural counterpose that activates the posterior chain and can help to alleviate knee, lower and upper back pain.
Locust pose activates and strengthens the posterior chain—to alleviate lower back, knee and pain in between the shoulder blades.
Snake pose is a great postural counterpose that strengthens the mid back, lower back and glutes and opens up the chest and shoulders.
Upward Facing Plank is a great postural counterpose that opens up the chest and strengthens the hands, wrists, shoulders and core.
Warrior 3 is a challenging balancing pose that trains proprioception, coordination and focus and builds core and hip stability.