1. Supta Matsyendrasana Or Reclined Spinal Twist Pose
Start off by lying on the floor and hugging your knees into your chest. Take a deep breath and gently exhale, while lowering both your legs to the floor, towards your left side. Make sure that your knees are positioned higher than your hips. You can either choose to stretch your arms out to your sides or rest your left forearm on your right thigh- whichever is more comfortable. Next, turn your face towards your right shoulder. After 10 breaths, you can repeat the same for the other side. This pose can help relax your shoulders, chest, and neck.
2. Eka Pada Raja Kapotasana Or Pigeon Pose
This pose starts off with a downward facing dog pose. Lift the right leg and put it forward in between your hands. Next, drop the left knee down and untuck your toes slowly. Gently slide your right leg towards left pelvic bone; your right foot should rest on the floor. Now flex your right toes inward. Stay in the same pose for 8-10 breaths and then repeat the same for the other side. This will help stretch your outer hips, shins, and glutes.
3. Utthan Pristhasana Or Lizard-Lower Lunge
First, put your left foot several steps before the right foot. Bend your left knee until it aligns properly with your ankle. Now, drop your right knee to the floor and stretch your right leg behind you. Keep the toes curled- your right heel should not touch the floor. Next, move your left leg out to the side and put both your elbows on the block before you- make sure your elbows are placed inside the edge of your left foot. Also keep in check that your hips are parallel to each other. Stay in the same pose for 8-10 breaths and then repeat the same for the other side. This will help relax your inner thighs and psoas.
4. Paschimottanasana Or Seated Forward Fold Pose
First, sit on the floor with your legs stretched out straight before you. Keep your feet together- they should be flexed. Your torso must be erect and your chin lifted up. Breathe in deeply and then bend forward, towards your knees while walking both your hands down your side, placing them on the floor. Stay in the same pose for 8-10 minutes and then you can straighten your torso by returning to the initial position. This pose can help with your tight hamstrings.
5. Upavistha Konasana Or Seated Wide Leg Forward Bend Pose
Start off by sitting tall, your legs spread wide apart (as possible) and straight. Keep your feet flexed. Rest your hands on the floor, keeping them straight and stretch properly by applying pressure on the floor with your palms. Breathe in deeply and then breathe out while you slowly walk your hands forward, bending your torso forward as much as possible. Stay in the same pose for 8-10 minutes and then return slowly to your initial position. This pose can help stretch your spine, groin, and your legs.
6. Utkata Konasana Or Goddess Pose
First stand on the floor with your feet out wide and your toes facing outward. Next, bend your knees so that they are aligned with your ankles and tuck your butt in. Stay in the same pose for 8-10 minutes and then slowly stand straight. This pose can do wonders to your hips, inner thighs, and groins.
7. Gomukhasana Or Cow Face Pose
Start off by sitting on the floor, threading your left leg under the right. Next, try stacking your knees, while both your sit bones are firmly placed on the ground. Once your muscles feel loose, bend forward with your spine erect. Stay in the same pose for 8-10 minutes and then repeat the same for the other side. This pose can help stretch your spine, lower back, calf, and knees.
8. Janu Sirsasana Or Head To Knee Forward Bend Pose
Start off with the same position as the Forward Fold Pose. Bend your left leg and place the sole of your left foot on your right inner thigh. Make sure your right leg is straight and your right foot is flexed. Slowly lower your left knee towards the floor without changing the position of your left foot. Walk your hands on your sides and place them straight on the floor before you while you bend forward as much as you can. Stay in the same pose for 8-10 minutes and then repeat the same for the other side. This pose can help stretch your spine, lower back, calf and knees and tight hamstrings.
9. Sucirandhrasana Or Eye Of The Needle Pose
First, lie on your back, bend your knees and keep your feet at hip width. Make sure your feet are placed flat on the floor. Next, lift your right foot and place it on top of your left thigh, just below the knee. Thread your right hand through the space between your legs and grab the back of your left thigh. Slide your left hand behind your left thigh to meet your right hand.Now pull your legs towards your chest as much as possible. Stay in the same pose for 8-10 minutes and then repeat the same for the other side. This pose can help stretch your lower back, hips, knees and glutes.
So there you go! Next time you experience lower back or hip aches, you know all the stretches that can help relieve your pain. You could even try watching tutorials of these poses to get a better idea of how they are done. Happy stretching all of you!