Child's Pose

• Child's pose
  
  This pose releases tension in your back muscles. Kneel on the ground and lean forward with your hands stretched in front of you. Hold this pose for as long as you like. It's a good idea to intersperse child's pose throughout your yoga workout to make sure that you don't put too much strain on your back.
  
  

Corpse Pose

• Corpse pose
  
  The corpse pose allows all of your muscles to relax. Lie flat on the ground, spread your legs about hip width apart and face your palms up. Stay in this pose for about 30 seconds. While doing the corpse pose, let your mind relax and wander to relieve stress.
  
  

Cobra Pose

• Four stages of the cobra pose
  
  Use this pose to stretch your lower back. Lie flat on the ground with your hands flat on the ground in front of you. Straighten out your arms as you lift up your torso. Hold the pose for about 15 seconds.
  
  

Forward Bend

• Forward bend
  
  Sit with your legs straight in front of you. Lean forward, keeping your back straight and your arms stretched straight in front of you. Challenge yourself, but don't push so hard that you strain your back.
  
  For a variation of this pose, spread your legs apart before you stretch forward.
  
  

Easy Pose

• Relaxing in easy pose
  
  The easy pose stretches and strengthens your spine as it helps you meditate. Sit with your legs crossed and your back straight. Rest your hands loosely on your knees and hold the pose for 30 seconds, as you breathe slowly.
  
  

Hero Pose

• Hero pose
  
  Sit on your knees, with your legs and feet directly under you about hip width apart. Straighten your back and rest your hands on your knees. Hold this pose for 30 seconds as you improve your posture.
  
  

Lotus Pose

• Lotus pose
  
  Lotus pose is very similar to easy pose. The only difference is that you bring your ankles up to rest on your knees (still keeping your back straight).