Some days, it's just not possible to put in a full hour of yoga. But most days will allow for this 10- to 15-minute sequence that stretches the back, hamstrings, and hips.
The first few pelvic tilts will reveal any traces of low back pain and stiffness.1 Do them slowly and keep going until the movement feels fluid. After 10 to 20 reps, notice if you feel any relief in your back.
Continue warming up the back with 5 to 10 cat-cow stretches. If the movement feels familiar, it's because the pelvis is moving in essentially the same way as in the pelvic tilt. The cat-to-cow stretch extends that movement along the entire spine,
The downward-facing dog increases both flexibility and strength. It stretches your hamstrings, calves, and shoulders. It strengthens your core and arms. Research has found that this pose strengthens your external obliques, which helps stabilize your back.
This low lunge move stretches your hips, including hip flexors, as well as your hamstrings and calves. It is also a strengthening move. As you step forward, it works your quadriceps, hamstrings, and glutes.
The straight-leg lunge is an excellent move to stretch your hamstrings, as well as your lower back. It also strengthens your core and improves your balance, as your muscles must work to stabilize you.