Downward Dog pose -—As you exhale slowly tuck your toes to come into downward facing dog pose. Press your palms down, push your chest towards your thighs and press your heels down.
Benefits: This pose is an excellent one to relieve hunch back, round shoulders and stiffness in the back. This is very good for your heart and corrects high and low blood pressure. It improves blood circulation to the frontal brain. It makes your face shine like a moon!
Crescent moon pose — As you inhale step your right leg forward in between arms and raise your arms overhead with your palms meeting each other. Rest your left knee down. Keep your hips down and open your chest and armpits. Do not arch back if you have any severe back pain.
Benefits: This pose is great for your hips! Align the hip bone and stretches the quadriceps. It helps tone the buttocks and open your hips.
Standing Front bend — As you exhale bring forward your left leg meeting your right leg to standing front bend pose. Keep your knees straight and rest your head on your shin bone. Note: Those who have back pain or cannot reach floor, can bend their knees. By regular practice you can do this pose with legs straight.
Benefits: Excellent pose to relieve back pain. This pose helps stretch your hamstring which is one of the main reasons for your back pain. This pose also greatly helps massage the stomach and intestines. It helps improve digestion and helps relieve constipation.
Links:
[1] http://www.masterkamal.com