Yoga can be a great way to alleviate lower body pain. Here are some poses that can be especially beneficial:

1. Downward-Facing Dog (Adho Mukha Svanasana)

DownwardFacing Dog Yoga Pose
This pose stretches the hamstrings, calves, and back, while strengthening the core and shoulders.
To come into the pose, start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart.
Push your hips back and up, straightening your legs as much as possible.
Keep your heels flat on the floor or gently press them down towards the mat.
Hold for 5-10 breaths.
2. Child’s Pose (Balasana)
Child’s Pose Yoga Pose
This pose is a gentle hip opener that can help to relieve lower back pain.
To come into the pose, start on your hands and knees.
Sit back on your heels and bring your torso down between your thighs.
Rest your forehead on the mat and extend your arms out in front of you or alongside your body.
Hold for as long as you like.
3. Warrior I (Virabhadrasana I)
Warrior I Yoga Pose
This pose strengthens the legs, core, and glutes, and can also help to improve balance.
To come into the pose, start in a standing position with your feet hip-width apart.
Step your right foot back and bend your front knee until it is at a 90-degree angle.
Keep your torso upright and your arms raised overhead.
Hold for 5-10 breaths and then repeat on the other side.
4. Bridge Pose (Setu Bandhasana)
Bridge Pose Yoga Pose
This pose strengthens the hamstrings, glutes, and lower back.
To come into the pose, lie on your back with your knees bent and your feet flat on the floor.
Lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
Hold for 5-10 breaths and then lower down.
5. Supine Spinal Twist (Supta Matsyendrasana)

Supine Spinal Twist Yoga Pose
This pose gently stretches the spine and hips, which can help to relieve lower back pain.
To come into the pose, lie on your back with your knees bent and your feet flat on the floor.
Bring your right knee to your chest and then drop it over to the left side of your body.
Turn your head to look to the right and extend your left arm out to the side.
Hold for 5-10 breaths and then repeat on the other side.
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