Seated Half-Spinal Twist Pose

 

This twisting pose can increase the flexibility in your back, while stretching the shoulders, hips and chest. It can also help relieve tension in the middle of your back.

Triangle Pose

 

Triangle, which is a part of many yoga sequences helps build strength in the legs and stretches the hips, spine, chest, shoulders, groins, hamstrings and calves. It can also help increase mobility in the hips and neck.

Tree Pose

 

Beyond helping improve your balance, it can also strengthen your core, ankles, calves, thighs and spine.

Cobra Pose

 

This back-bending pose can help strengthen the back muscles, increase spinal flexibility and stretches the chest, shoulders and abdomen.

Plank Pose

 

A commonly seen exercise, plank helps build strength in the core, shoulders, arms and legs.

Downward-Facing Dog

 

Downward-facing dog strengthens the arms, shoulders and back while stretching the hamstrings, calves and arches of your feet. It can also help relieve back pain.

Child's Pose

 

This calming pose is a good default pause position. You can use child’s pose to rest and refocus before continuing to your next pose. It gently stretches your lower back, hips, thighs, knees and ankles and relaxes your spine, shoulders and neck.