1⃣ Modified cobra
Begin facedown on the flor.Place your hands firmly on the ground.Just beyond your shoulders(A).slowly lift your torso(B)Your back wwill be slightly extended;look down to keep your neck safely aligned with spine.Hold from 15 seconds.
2⃣ Cild’s pose
Start on your hands and knees(A) Sit back so your butt rests on your heels and reach your hands forward to lengthen your spine and feel a gentle stretch in middle and lower back (B) hold fro 15 seconds.
3⃣ Piriformis stretch
Lie on your back with your knees bent.Cross your right leg over your left leg(A) Pull your left thigh slowly toward your chest until you feel a gentle pull in your butt and hip area(B).Hold fro 20 seconds.Repeat whith legs reversed.