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Step 1
Stretch your back. Most people do this exercise for years before they realize that it is one of the most basic and essential yoga poses. Stand with your feet close together and your spine extended. Slowly bend forward at the hips, allowing your arms to hang loosely. If you are very flexible you may touch your toes in this position, but you can benefit even if you only bend forward a few inches. Just try to keep your spine straight, rather than curling your back. Practice this exercise throughout the day, and benefits should come quickly.
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Step 2
Try the plow pose. This pose provides similar benefits, but in a slightly more intense way. Plus, it can be quite relaxing once you get used to it. Lie on your back. Raise your legs until your lower back begins to curl up from the floor. Next, allow your feet to drop toward your head. If you are quite flexible, you may be able to put your feet on the floor behind your head. If not, you can just let your legs hang as comfortably as possible, or practice the pose where you can rest them on a chair or other support.
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Step 3
Flex your spine in a different direction by practicing twists. There are many different twist poses in yoga, but the most basic is to stand or sit with your spine extended and gently twist to one side. Turn your head as far as you can in the direction that you are twisting, and brace yourself and gently deepen your stretch by placing your hands on the floor, on the arms of your chair, or against a wall. Make sure to twist in both directions when you practice this one.
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Step 4
Stretch your spine one more way by practicing gentle back bends. One way to do this is by standing with your feet slightly apart and your hands on your hips, then looking up and gently bending backwards. Another method is to lie on your back with your knees bent, then push your hips up as high as possible and bring your hands up to support your lower back. This is known as the bridge pose in yoga.
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Step 5
Strengthen your abdominal muscles to help yourself gain core strength to stabilize your spine and move in a safe way. A yoga pose that helps with this is called boat. Sit on the ground with your legs extended in front of you. Lean back slightly and lift your legs. Stretch your arms forward, on either side of your legs, to help you balance. Try to straighten your back and legs so that your body looks like a "v". Hold for a few deep breaths if you can, then exhale and gently bring your legs down. As you continue to practice, try to build up to a few repetitions of this exercise.
