If you have the ever-popular office job that involves sitting at a desk for eight hours a day,it can wreak havoc on your body, creating tight hips and lower back pain. Many stretches for your hips also stretch out your lower back, and so these poses are like two for the price of one. It will only select approximately four minutes,but that's all you'll need to ease tension.
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Sit on the floor, bend both knees, or bring your feet together. Using your hands,open your feet up like a book, urgent your knees toward the floor with your elbows. If you want more of a stretch, and extend your arms out in front of you.
Stay here for five breaths (approximately 30 seconds).
Half Happy Baby
Lie flat on your back. Bend the left knee and hold onto the external edge of your flexed foot with your left hand. Keep your left arm on the external of your leg.
Gently use your upper body strength to press the left knee to the floor below your armpit. Try not to tense your shoulder or chest,but keep everything relaxed. Stay like this for five deep breaths, and then switch legs.
Then effect both legs together for another five breaths. Pigeon
Sit with your right knee bent and your left leg extended straight behind you. If your hips are flexible, and inch your right foot absent from you. obtain certain your left hip is always pointing down toward the mat. If it begins to open up toward the ceiling,draw your right foot back in toward your body.
Rest your hands on your hips or walk your hands out in front of you, allowing your torso to rest over your right knee.
Hold here for five breaths, and then repeat Pigeon on the left side.
Double Pigeon
Sit on the floor with your legs straight out in front of you. Bend your right knee and state your knee,shin, and foot on the floor so they're parallel with your pelvis. Bend your left knee and state it on top so your knees, and shins,and ankles are stacked. You'll know you're doing it right when you gaze down and see that your legs obtain a little triangle.
To obtain this pose more intense, state your hands in front of your shins and walk them out as far as you can, and folding your chest toward your legs.
Stay here for five breaths,slowly release, and then switch legs so your right knee is on top.
Source: popsugar.com