8. Prasarita Padottanasana, or wide angle posture
This posture is highly beneficial for the lower body and spine, as it strengthens the legs and feet while stretching the muscles and the spine, potentially easing any back discomfort.
Begin by standing tall with your back straight. Extend your legs and gently bend forward from your hips, lowering your torso while keeping your hands on your legs. Aim to hold the position for at least 30 seconds, and if possible, extend it to 1 minute. Focus on deep breathing and maintaining a relaxed, steady stretch.