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#1 Downward-Facing Dog To do the Downward-Facing Dog Pose, start on your hands and knees with your wrists under your shoulders and knees under your hips. Spread your fingers wide and press firmly into the ground. Tuck your toes under and lift your hips up and back, straightening your legs
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#1 Knee Hug To do the Knee Hug, lie on your back with your legs extended. Bend your right knee and pull it gently toward your chest, wrapping your arms around your shin. Hold for 20–30 seconds, then switch sides. Repeat 2–3 times per leg to release lower
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#1 Seated Prayer 0:00 /0:06 1× To do the Seated Prayer Stretch, sit on your heels with your knees together and toes pointing back. Keep your back straight and sit tall. Now slowly walk your hands forward, lowering your chest toward the floor while keeping your hips resting
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#1 Hollow Body Hold To do the Hollow Body hold Lie on your back with arms overhead and legs extended. Press your lower back into the mat and engage your core. Lift your shoulders and legs off the floor, keeping arms close to your ears and body in a curved
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Lower back pain is a common issue that affects millions of people worldwide. Whether you're dealing with tension from sitting at a desk too long, poor posture, or strain from physical activities, finding the right stretches can make all the difference in managing pain and improving mobility. #1