1)Child’s Pose — 1 to 3 minutes
“Child’s Pose takes the pressure off your lower back by elongating and aligning the spine, which decompresses it and gives you a nice stretch,” Tyler says.
- Kneel on your mat with your knees hip width apart and your feet together behind you. Take a deep breath in, and as you exhale, lay your torso over your thighs.
- Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
- Rest your forehead on the ground, with your arms extended out in front of you.
- Hold for one to three minutes.