4)Standing Forward Bend
This stretch also stretches out the backs of the legs and lengthens the spine, both of which relieve the lower back. Modify by keeping the knees slightly bent if straightening your legs hurts your back, Tyler suggests.
- From Downward Facing Dog, slowly step forward to the top of your mat. Stand with your feet shoulder width apart.
- Straighten your legs out as much as you can and let your torso hang down.
- Tuck your chin in toward your chest, relax your shoulders, and extend the crown of your head toward the floor to create a long spine.
- Hold for one to three minutes.
Pro tip from Cyrelson: “Try thinking about keeping your butt sticking out during this move so that the bend comes from your hips, not your back.”