#1. Naukasana (boat pose)
“This asana increases the efficiency of abdominal muscles, is good for digestion, and reduces belly fat. It also strengthens organs in the abdomen and leg muscles,”
#2. Cat Cow Pose (Bitilasana)
This asana warms the body and brings flexibility to the spine. “This asana stretches the back torso and neck, and strengthens the abdominal organs,”
#3. Downward Facing Dog (Adho Mukha Shwanasana)
It helps with back pain and core strength, also promotes flexibility from head to toe. It creates traction in the lower back, which takes pressure off the spine, your hamstrings and calves also get a good stretch.
#4. Legs Up the Wall (Viparita Karani)
Elevating your legs above the level of the heart helps support the flow of blood back to your heart, decreases any leg swelling and/or feelings of fatigue
#5. Ardha matsyendrasan (half spinal pose)
This asana makes your spine more flexible and strengthens your side muscle
#6. Knees to Chest (Apanasana)
By stretching your lumbar spine, this beginner yoga pose promotes flexibility and helps manage back pain.
#7. Chair Pose (Utkatasana)
Chair pose is “super” for developing both upper and lower body strength, particularly in your glute and back muscles, also helps with balance, especially if you lift your heels.
#8. Locust Pose (Salabhasana)
Locust pose is great for both flexibility and back pain. It serves as an antidote to the forward hunched posture we so often adopt in our daily lives.
#9. Bridge Pose (Setu Bandha Sarvangasana)
Bridge pose promotes core and glute strength and, in doing so, helps prevent back pain. “This pose simultaneously strengthens your core and your lower back muscles,”