Bird Dog strengthens the core—the abs, hips and lower back and is one of the most effective poses for alleviating lower back pain.
Tag - Posterior Chain
Cobra pose is a key backbend that increases spinal mobility, opens up the chest, stretches the abs and can help to improve posture.
Bridge pose improves spinal mobility, opens up the chest and hips, strengthens the posterior chain and relieves knee and back pain.
Locust pose activates and strengthens the posterior chain—to alleviate lower back, knee and pain in between the shoulder blades.
Upward Facing Plank opens up the chest and strengthens the hands, wrists, shoulders and core. It's great for correcting poor posture.
Warrior 3 is a challenging balancing pose that trains proprioception, coordination and focus and builds core and hip stability.
Snake pose strengthens the mid back, lower back and glutes and opens up the chest and shoulders. It's a great pose to improve posture.