Kneel on the mat, sit back on your heels, and extend your arms forward on the ground. Lower your forehead to the mat, relaxing your back and stretching the spine gently.
Start on your hands and knees. Inhale, arch your back (Cow Pose), and lift your head and tailbone. Exhale, round your back (Cat Pose), tuck your chin, and draw your belly button towards your spine. Repeat in a flowing motion.
Begin on your hands and knees, then lift your hips toward the ceiling, forming an inverted V shape. Keep your knees slightly bent and heels reaching towards the ground. This pose stretches and strengthens the entire back.
From Child's Pose, place your right hand on your left wrist and gently pull to the left, feeling a stretch along the right side of your back. Hold, then switch sides.
Start in a tabletop position, then walk your hands forward while lowering your chest towards the mat. Keep your hips high, stretching your spine and relieving tension in your lower back.
Lie on your back, hug your knees into your chest, and hold them with your arms. Rock gently from side to side to massage your lower back and lengthen the spine.
Lie on your back, bend your knees, and drop them to one side while keeping your shoulders on the mat. Extend your arms outward, feeling a gentle twist in your spine. Hold, then switch sides.
Sit with your legs extended in front of you. Inhale, lengthen your spine, and exhale, hinge at your hips, reaching towards your feet. Hold onto your feet, shins, or thighs, stretching your hamstrings and lower back.
Lie on your back with knees bent and feet hip-width apart. Press your feet into the mat, lift your hips, and clasp your hands under your back. This strengthens the back muscles and improves spine flexibility.
Sit close to a wall and lie on your back with your legs extended upward along the wall. Rest your arms by your sides, palms facing up. This gentle inversion helps relieve back tension and promotes relaxation.