For this pose you want your tailbone facing up, hands spread apart, legs straight or slightly bent, feet as flat as possible on the floor
This is a great stretch for your feet, hamstrings, and calves
Decreases back pain while strengthening the low back and shoulders
Cow/Cat Pose
Both of these poses are typically used together as shown in the picture
These poses are great for strengthening your spine
The cow pose (top picture) activates a stretch in the tailbone while the cat pose (bottom picture) releases tension in the body, specifically in the low back
Mountain Pose
Shoulders relaxed
Rotate both thighs inward
Fingers spread and palms facing forward
Plank & Bridge Pose
Child's Pose
Spread your knees as wide as your mat or shoulder width apart
Let your stomach rest between your thighs and rest your forehead on the floor with your arms above your head