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This pose helps to relieve lower back pain and creates flexibility in the spine. Begin on all fours, with a flat back, wrists underneath shoulders and knees underneath hips. Exhale to push the floor away with your hands, arch your back to the ceiling.
Move your pelvis back and down. Bring the belly button to the spine. Let your head hang. Inhale to lift your head and tailbone to the ceiling (cow pose). Exhale and repeat.
Start on all fours with knees directly below hips, and wrists under shoulders. Slide your right knee toward the back of your right wrist, and bring your right shin across your body. Slide your left leg back, straightening the knee. Lower right buttock toward the floor and stabilize hips with a pillow. Pushing fingertips to the floor, lift your torso away from the thigh. Hold and switch sides.