1. Downward-Facing Dog (Adho Mukha Svanasana)

This pose stretches the entire backside of the body, especially the hamstrings, calves, and shoulders. Begin on your hands and knees, tuck your toes, and lift your hips towards the ceiling, forming an inverted “V” shape. Ensure your hands are shoulder-width apart and feet are hip-width apart. Press your heels towards the ground and relax your head between your arms.

Downward-Facing Dog also rejuvenates the body, increases blood flow to the brain, and calms the nervous system. It’s a great pose to alleviate back pain and stiffness, making it a staple in many yoga routines.