10. Downward Dog
After any workout or even just waking up in the morning, the downward dog is going to open up your back side. It stretches you from your heels to your head. Remember, your body is a kinetic chain so a bad back isn’t isolated to the spot you feel it. Likely, the tightness or pain involves other parts. This stretch will cover a wide spectrum.
1) Begin in a kneeling position on your mat with hands directly under shoulders, fingers spread wide.
2) Tuck your toes under and engage your abdominals as you push your body up off the mat so only your hands and feet are on the mat.
3) Press through your hands moving your chest gently toward your thighs and your heels gently toward the floor.
4) Relax your head and neck and breathe fully. Hold as long as you like.