Child's pose (Balasana): Kneel on the floor and sit back on your heels. Extend your arms in front of you and lower your forehead to the floor. This pose helps to stretch the lower back muscles and can provide relief from pain.
Downward-Facing Dog (Adho Mukha Svanasana): Begin on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. Lift your hips up and back, straightening your arms and legs to create an inverted V-shape with your body. This pose can help stretch the hamstrings, calves, and lower back.
Cat-Cow (Marjaryasana/Bitilasana): Begin on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. On an inhale, arch your back and lift your head and tailbone towards the ceiling (Cow pose). On an exhale, round your spine and tuck your chin towards your chest (Cat pose). This pose helps to increase mobility in the spine and can provide relief from lower back pain.
Cobra pose (Bhujangasana): Lie on your stomach with your hands under your shoulders. Inhale and lift your chest off the ground, keeping your elbows close to your body. This pose helps to stretch the muscles in the lower back and can relieve tension.
Bridge pose (Setu Bandhasana): Lie on your back with your knees bent and your feet hip-width apart. Press into your feet and lift your hips up towards the ceiling, keeping your shoulders and feet on the ground. This pose can help strengthen the muscles in the lower back and can provide relief from pain.
Pigeon pose (Eka Pada Rajakapotasana): Begin in a plank position, then bring your right knee forward and place it behind your right wrist. Extend your left leg behind you, and lower your body towards the ground. This pose helps to stretch the hip flexors and can provide relief from lower back pain.
Remember to always listen to your body and only do what feels comfortable for you. If you have chronic lower back pain or an injury, it's important to speak with a healthcare professional before beginning any new exercise routine, including yoga.