1. Cross-Legged Lower Back Stretch

• Sit a few inches from the wall with your legs crossed.

• Walk your fingers up the wall, stretching from the lower back.

• Broaden your shoulders by separating and lifting your shoulder blades. Keep your throat and neck soft. Don't tense your shoulders, just lift them.

• When you think you have gone as high as you can, rest for a moment while your body adjusts to the pose, then walk your fingers a little higher.

• Rest and repeat several times.

• If this is too difficult, try the next pose.

2. Right Angle Pose

• Standing very close to the wall, place your hands on the wall at waist height, shoulder distance apart.

• Walk back until your torso is perpendicular to the wall and your legs are directly under your hips.

• Extend your arms by firmly pressing your hands into the wall, as though you want to topple it. Go ahead, try to push it over!

• Extend your spine to its maximum length, and work on straightening your knees and elbows.

• Hold for 30 to 45 seconds. To release the stretch, step toward the wall.

3. Knees to Chest

• Lie on your back, bring your knees into your chest, and hug them.

• If you like, you can gently rock from side to side.

• Breathe deeply into your lower back and with each exhalation, allow your entire back to relax just a little bit more.

• If this position hurts your knees, roll up two washcloths and place one behind each knee.

4. Legs-Up-the-Wall Staff Pose

• Lie down with your buttocks at the wall (or at least as close as possible).

• Extend your legs up the wall. Flex your toes toward you and work on getting your knees straight by extending the hamstrings.

• Stay in this position for a minute or two, then go on to the next pose.

5. Chair Corpse Pose

• Lie on the floor with your calves on a chair seat.

• Place a blanket under your head if you like.

• Cover your eyes with a small towel or other soft piece of fabric, and insert earplugs if you wish.

• With each exhalation, relax a little bit more. Stay in this position as long as you like.

6. Upward Arm Stretch

• Sit in a chair facing the wall. Place your hands as high on the wall as possible and walk your fingers higher up the wall,stretching from your lower back.

• Broaden your shoulders by separating and lifting your shoudler blades. Keep your throat and neck soft. Don't tense your shoulders, just lift them.

• Once you think your fingers are as high as they can be, rest for a moment in that position so your body can adjust, and then walk your fingers higher.

• Rest and repeat several times.

7. Chair Lower Back Stretch

• Sit in your chair and widen your legs so they are wider than hip distance apart.

• From the hip crease, bend forward and allow your entire body to relax. Drop your head and completely relax your neck.

• If you are not completely comfortable, try putting a rolledblanket or towel at the hip crease and lean over again.

• Hold this pose as long as you like. With each exhalation, allow your body and mind to relax a little bit more. Sit up on an inhalation, pause for a few moments, and try again.