High Plank: Strengthen your core and reduce back strain with this pose. Maintain a lifted lower back and engage your muscles. Modify by dropping to your knees.
Warrior III: Challenge balance and engage core and glutes. Hinge forward from hips, extending one leg behind while keeping torso parallel to the ground.
Cat-Cow: Improve spinal mobility by alternating between rounding and arching your back. Start on all fours, exhale as you round your spine (cat), then inhale as you arch it (cow).
T-Spine Windmill: Enhance upper back mobility with this move. Lie on your side, arms stacked, and open up your body into a "T" shape.
Thread the Needle: Stretch and mobilize your upper back. Start in tabletop position, then reach one arm under and across your body, feeling the stretch in the opposite shoulder.
Seated Spinal Twist: Target your entire back, including the upper back, with this seated pose. Sit with legs crossed, elongate spine, and rotate gently from the waist.
Sphinx Pose: Relieve back pain and lengthen your spine with this pose. Lie on your stomach, prop up on elbows, and lift chest while keeping hips grounded.
Upward-Facing Dog: Open up your chest and strengthen your back. Start from low plank, then lift your chest while keeping hips grounded. Hold, breathing deeply.
Locust Pose: Strengthen back muscles and improve posture. Lie on stomach, lift chest and legs, squeezing shoulder blades together.