4. Uttanasana, or posture of the clamp
This deep stretch is excellent for improving the flexibility of the back of the body, from the spine to the calves. It’s often used as a warm-up and can help alleviate stress, depression, headaches, and even colic.
To perform this pose, stand with your legs directly under your hips and your feet firmly grounded. Fold forward at the hips, allowing your chest to lower toward your thighs. Once lowered, place your forearms behind your calves. If you’re a beginner or find it challenging to keep your legs and back straight, feel free to bend your knees slightly for comfort. Focus on your breath and move gently into the stretch.