Balasana  Kneel on the floor, touch your big toes together, and sit back on your heels. Lower your torso between your thighs and extend your arms forward. Rest your forehead on the mat or a block. This pose gently stretches  the lower back and  promotes relaxation.

Marjaryasana-Bitilasana  Begin on all fours, aligning hands under shoulders and knees under hips. Arch your back up while dropping your head for the "cat" pose, then drop your belly and lift your head for the "cow" pose.  This pose helps improve  spinal flexibility and relieves tension in the back.

Adho Mukha Svanasana Start in a plank position, lift your hips up and back, forming an inverted V shape. Press your hands firmly into the mat and lengthen your spine. This pose stretches the entire back, hamstrings, and calves while strengthening the core.

Salamba Bhujangasana Lie on your stomach, place  your forearms on the mat with elbows under your shoulders, and lift your upper body off the ground. Keep your hips and  legs relaxed. This pose helps strengthen the spine and  relieve lower back pain.

Setu Bandhasana Lie on your back with knees bent and feet flat on the floor, hip-width apart. Press your feet into the ground and lift your hips, creating a bridge shape. Hold for a few breaths, then release slowly. This pose strengthens the back muscles and improves spinal flexibility.

Trikonasana  Stand with feet wide apart, turn one foot out, and extend your arms to the sides. Hinge at the hip and reach towards the front foot, placing your hand on the shin or a block. Extend the other arm up towards the ceiling.

Bhujangasana Lie on your stomach, place your hands under your shoulders, and press the tops of your feet into the ground. Inhale, straighten your arms, and lift your chest off the mat. Keep your shoulders relaxed. This pose strengthens the back muscles and improves posture.

Supta Matsyendrasana Lie on your back, bend your knees, and drop them to one side. Extend your arms to the sides, and turn your head in the opposite direction. Hold the pose for a few breaths, then repeat on the other side. 

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