Simplest Yoga poses for a gorgeous back 

"Cat/cow stretch massages the muscles of the back, improves spinal flexibility, relieves lower back tension, calms the nervous system, and improves circulation," adds McDonald. According to her, this pose should be done slowly and organically with the breath. 

Cat/Cow Pose 

This is an extremely calming pose that's "a gentle stretch for the back, hips, thighs, ankles, and feet," says McDonald. 

Child's Pose 

The rag doll pose is a simple hamstring and lower back stretch, according to McDonald. Allowing your head to droop will also relieve your neck and shoulders.

Rag Doll Pose (Standing Forward Fold) 

Start on your hands and knees. Make an upside-down triangle with your toes beneath and knees off the floor, extending your arms and legs. Let your heels down to the floor, shoulders away from your ears, and head down if possible.

Downward Facing Dog 

"This is a great pose to work on spinal extension (posture that keeps you upright), which can help offset the spinal flexion (forward hunch posture) a lot of people fall into whether from sitting at a desk, constant driving, or just bad posture," Dietrick adds.

Modified Standing Back Bend 

Pigeon posture stretches hips and glutes, relieving lower back tension, Dietrick says. There are various methods to adjust the one-leg pigeon stance to be effective but kind on your body if you're too tight.

Sleeping Pigeon Pose 

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