The forward fold is excellent because it helps stretch the back as well as the legs. It’s the first exercise as it is the ultimate relaxation pose.
Downward facing dog is one of my favorite poses. It helps relax the back all while strengthening your back’s muscles.
If I’ve been sitting around way too hunched, cobra pose sets me right. It relieves lower back pain all while stretching and strengthening your core muscles.
If you’ve been sitting all day and your neck is bugging you, give bow pose a try. It relaxes neck muscles and improves your posture. This may be a difficult pose for a novice.
I like to do this pose last because it’s so relaxing. You can sit in it and focus on your breathing for a few minutes. It helps lengthen the spine and reduce lower back pain.
Via : higherperspectives