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Stand tall, exhale and hinge at your hips to bend forward, touching your fingers to the floor beside your feet. This pose stretches the hamstrings, thighs, and hips and can alleviate tension in the spine.

Start on your hands and knees, lift your hips up to form an upside-down V-shape. Keep your hands shoulder-width apart and feet hip-width apart. This pose stretches the spine, hamstrings, and calves and can help relieve back pain by strengthening the entire back.

Lie prone on the floor. Bend your elbows and spread your palms on the floor beside your waist. Inhale and press your hands firmly into the floor and slightly back, as you lift your torso up. This pose strengthens the spine, arms, wrists, and improves posture.

Lie on your back, bring your arms out to the sides with palms facing down in a T position. Bend your right knee and bring it across your left side. Turn your head to the right and hold. Repeat on the other side. This pose stretches the back muscles and spine.

Lie on your back with knees bent and feet flat on the ground, hip-width apart. Press your feet into the floor, inhale, and lift your hips off the ground. This pose stretches the chest, neck, and spine.

Start on your hands and knees in a tabletop position. Inhale, arch your back and lift your head and tailbone up. Then exhale, rounding your spine, and tuck your chin to your chest. This pose increases flexibility of the neck, shoulders, and spine. It also massages the spine and belly organs.

Start on all fours. Walk your hands forward, drop your chest to the ground while keeping your hips over your knees. This pose stretches the spine and shoulders and can help release tension in the upper back.

Kneel on the floor, touch your big toes together, and sit on your heels. Then separate your knees about as wide as your hips and lay your torso down between your thighs. This posture elongates and aligns the spine which relieves back and neck pain.

Lie on your stomach with your legs extended back. Prop your torso up on your forearms with elbows directly under your shoulders. This pose stretches the chest while strengthening the spine and buttocks and can relieve stress.