Remember pelvic tilts are subtle. While swaying your hips toward your face, your butt stays on the floor. This simple practice strengthens spine-supporting core muscles and improves spinal alignment, helping low back pain sufferers.
Repeat 5–10 cat-cow stretches to warm up the back. The pelvis moves similarly to the pelvic tilt, thus the movement feels familiar. The cat-to-cow stretch increases spinal flexibility and awakens and energizes the body.
The downward-facing dog strengthens and stretches. It stretches shoulders, calves, and hamstrings. Core and arm strength improve. Research shows that this stance improves your external obliques, stabilizing your back.
Hip flexors, hamstrings, and calves are stretched by this low lunge. It strengthens too. Stepping forward works quadriceps, hamstrings, and glutes.
Straight-leg lunges stretch hamstrings and lower backs. Your muscles must stabilize you, strengthening your core and improving balance.
Mountains position to lifted arms loosens tense muscles and improves hamstring, shoulder, and thoracic spine flexibility. The core and back are also strengthened. Long-term desk workers should complete this sequence to improve posture.
Although simple, Uttanasana—the standing forward bend—has several benefits. Hamstrings, calves, and back stretch. Experts suggest yoga poses like the standing forward bend reduce anxiety, tension, and insomnia and promote restful sleep.
Pigeon posture stretches your piriformis, psoas, thighs, groin, and back for a hip opening. If you sit a lot or have back pain, this technique loosens your hips and back.
Ask your body what position it needs today. Pay attention to what feels tight. Worry not if your stance isn't traditional yoga. Happy infant or a supine twist are relaxing.
Before continuing your day, rest in corpse posture for a few minutes to absorb the benefits of your practice. This pose calms your thoughts and cools your body after activity. Props can make this posture more pleasant. It can also be done at night to relax before bed.