holding each yoga pose for four to six deep breaths to soothe your muscle tension.
Cat/cow stretch massages the muscles of the back, improves spinal flexibility, relieves lower back tension, calms the nervous system, and improves circulation,
Start on your hands and knees. Gently sit back on your heels. Walk your hands forward, lower your chest. Tuck your chin in and lower your head to the floor. Breathe deeply for a few breaths.
Stand with your feet hip width apart and knees slightly bent (don't lock your knees during this stretch). Keep your arms relaxed along the side of your body and then slowly bend forward at the hips as far as is comfortable-no need to force your fingers to the floor.
Start on your hands and knees. Tuck your toes under and lift your knees up off the floor, extending both arms and both legs (you should be making an upside-down triangle shape with the floor as the base).
"This is a great pose to work on spinal extension (posture that keeps you upright), which can help offset the spinal flexion (forward hunch posture) a lot of people fall into whether from sitting at a desk,
If you're looking to stretch your hips and glutes, pigeon pose does both, and therefore also helps relieve tightness in the lower back, Dietrick explains. Don't worry if you're too tight to do it perfectly yet-there are several ways to modify the one-leg pigeon pose.