Child's Pose: Relieves lower back tension, aids relaxation. Start in tabletop, sit back on heels, extend arms, forehead to mat. Breathe deeply.
Cat-Cow Pose: Massages kidneys, eases back pain. Flow between arching and rounding back, sync with breath. Enhances spinal flexibility.
Supine Hand-to-Big-Toe Pose: Stretches hamstrings, relieves lower back pain. Lie flat, extend leg up, use strap if needed. Hold and breathe.
Seated Forward Bend: Eases back discomfort, promotes relaxation. Sit, extend legs, hinge at hips, reach for feet. Hold and breathe deeply.
Cobra Pose: Improves spinal flexibility, alleviates severe pain. Lie face down, lift chest while inhaling, engage back muscles. Breathe.
Bridge Pose: Strengthens back, promotes kidney health. Lie flat, lift hips, engage glutes and core. Hold and breathe evenly.
Camel Pose: Relieves kidney stone pain, stretches front body. Kneel, arch back, reach for heels. Hold and breathe deeply.
Supine Spinal Twist: Massages abdominal region, releases tension. Lie flat, twist knee to opposite side, extend arm, look opposite way. Hold and breathe.