Child's pose
 
Child’s pose is one of the most popular yoga poses. It’s not only calming for the mind but also a gentle way to stretch your back muscles. 

Butterfly

The Butterfly pose will not only stretch your lower and mid-back but open your hips as well.   

Single Leg Forward Fold

  This variation of sitting forward fold will stretch almost your entire posterior chain (muscles on the backside of your body) – from calves, hamstrings, lower and mid-back.