This gentle stretch helps to elongate the lower back and relieve tension. Start on your hands and knees, then sit back on your heels, extending your arms forward on the floor.
Begin on your hands and knees in a tabletop position. Inhale as you arch your back, dropping your belly towards the mat and lifting your head and tailbone towards the ceiling (Cow pose).
Lie on your back with knees bent and feet flat on the ground. Flatten your lower back against the floor by gently engaging your abdominal muscles. Hold for a few seconds, then release.
While lying on your back, pull one knee into your chest, keeping the other foot flat on the floor (or leg straight, if that's more comfortable). Hold the stretch for 15-30 seconds, then switch legs.
Sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot outside of your left knee. Twist your torso to the right, placing your left elbow on the outside of your right knee.
Lie on your back with both knees bent and feet flat on the floor. Place your right ankle at the base of your left thigh. Then, hold the thigh of your left leg and gently pull it towards your chest. You’ll feel a stretch in your buttocks and lower back.