Cat/Cow This movement stretches the hips and the entire spine. Begin on your hands and knees with your hands directly beneath your shoulders and your knees directly beneath your hips. Inhale and lift your chest and tailbone towards the ceiling, pushing your stomach toward the floor. Then exhale and arch your back, dropping your head. Complete 6 to 8 slow reps. Supine Twist This stretch will relieve tension in the low back. Lie on your back on a mat with your arms extended at shoulder height so that your body forms a T shape. Press your legs together and bring your knees to your chest. Slowly lower both knees to the right, keeping your shoulders against the floor. Either look at the ceiling or turn your gaze away from your knees. Hold the pose for between 1 and 4 minutes, then repeat on the opposite side. Sphinx Pose This pose helps to tone the spine and stretch the low back. It’s great to do after long periods of sitting, which can cause the low back to flatten. Start by lying on a mat on your stomach with your feet hip-width apart and bring your elbows under your shoulders. Lift your chest and keep your head and neck straight. Hold the pose for 1 to 3 minutes. Thread the Needle Pose This pose helps loosen tight hips, which can cause lower back pain. Start by lying on a mat on your back with your knees bent and your feet flat against the floor. Place your right ankle at the bottom of your left thigh. Wrap your hands around your left thigh and pull it towards you, stopping when it is perpendicular to your chest. Relax your back and shoulders and hold the pose anywhere between 1 and 2 minutes. Downward Dog Downward Facing Dog helps to lengthen and decompress the spine, while also providing a hamstring stretch. Start on your hands and knees. Tuck your feet under, then walk them backwards while raising your hips towards the ceiling. Walk your hands forward until your body forms an upside down V. Your heels should be hovering about an inch from the ground. Align your neck with the slant of your arms. Hold the position for 5 breaths. Bow Pose The most intense of these moves, Bow Pose helps to stretch and strengthen the upper back and shoulders to improve posture. Lie on your stomach on a mat, then reach for the tops of your feet. If you can, grab them, relax your glutes, and inhale as your lift your chest and thighs off the mat. If you can’t grab your ankles yet, grab a towel or fitness band and wrap it around the tops of your feet so you can hold the ends. Once you reach the top of the movement, hold for 3 to 5 breaths. Release your feet and lower your body back to the mat.