Lie on your back and press one knee to the your chest, while your other leg stays straight.
Make sure that you shoulders stay on the floor while doing the pose.
Hold a pose for 30 seconds each side (for 2 or 3 repetitions)
Sit on the yoga mat. First bend your right knee and place your leg over your left thigh.
Second place right hand behind you and place it on the floor. At the same time set your left elbow on the outer side of the bent knee.
Third turn your body towards your straight arm
2 sets of 30-60 seconds on each side.
Start your pose on hands and knees while arching your back. Hold the pose for 10 seconds
Second curve your back, while pushing your chin towards your chest. Hold for 10 seconds.
Repeat the movements for 1-2 minutes
Pigeon Pose, will stretch your hip rotators and flexors, which are both contribute to low back pain.
Initially start with downward facing downward-facing dog.
Second lift the right leg and step it forward between the hands and Drop the left knee down by untucking your toes. Slide the right foot over toward your left pelvic bone placing the outside edge of the right leg on the floor.
Stay in this position 20 breaths or as long as comfortable.