Low back tightness is something that affects a majority of men and women. It's often due to tight hamstrings, tight glutes, tight hip flexors, and even tight abs which get that way from too much sitting or from really tough lower body workouts. The following yoga poses will help loosen these tight areas and relieve low back pain. In addition you will feel re-energized and more aligned. This is an intermediate workout but can be modified for beginners and advanced exercisers.

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Exercise
Forward fold hands under feet stretch 1. Stand with your feet side by side and your arms in front of you. 2. Slowly lean forward until your hands are touching the floor. 3. Lift your toes up and place your hands under your feet. 4. Hold this position for the required amount of time.	Sets Reps Weight/ Resistance 1 2 3 4 5
Downward Facing Dog 1. Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another. 2. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands. 3. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadricep muscles. 4. Maintain in this pose for 5 to 10 deep breaths.	Sets Reps Weight/ Resistance 1 2 3 4 5
Hip Flexor Quad Stretch 1. Step out 1-2 feet with one foot. 2. Slowly push pelvis downward and forward until stretch is felt in front of back thigh. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep the low back straight.	Sets Reps Weight/ Resistance 1 2 3 4 5
Pushup Bridge 1. Get on your knees and place hands on the ground. 2. Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line. 3. Hold for the recommended number of seconds.	Sets Reps Weight/ Resistance 1 2 3 4 5
Wide Leg Upward Dog 1. Begin by lying on the stomach on the floor. Place the hands behind the shoulders and bring the legs out to the side slightly wider than hip-width. 2. Relax the buttocks and the legs. Inhale and push evenly down through the hands and lift the chest up towards the sky, gently arching the spine. Roll the shoulders back and down and away from the ears, look up towards the sky. 3. Do not allow the lower back to collapse down towards the floor. Stay connected to the core musculature by pulling the navel in towards the spine and lifting the pelvic floor muscles. 4. Keep the fingers and thumbs spread evenly pushing down through all four corners of the palms. Relax the buttocks and the legs. Lift the thighs and chins off the floor pushing down evenly through hands and through the tops of the feet. 5. Do not allow the lower back to collapse and keep connected to the core. Stay here for 5 to 10 deep breaths.	Sets Reps Weight/ Resistance 1 2 3 4 5
Downward Facing Dog 1. Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another. 2. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands. 3. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadricep muscles. 4. Maintain in this pose for 5 to 10 deep breaths.	Sets Reps Weight/ Resistance 1 2 3 4 5
Pigeon 1. Place the right knee forward and extend the left leg back. Make sure that the right toes are facing in on an angle and the left toes are pointed and facing down. Place the hands on either sides of the knee and shift the weight over to the left while lengthening the spine. 2. Square the hips and the shoulders. Move the right foot away from the groin working towards a 90-degree angle with the right calf. The right hip may or may not be connected the floor. The left hip is facing down towards the floor. If there is too much pressure in the knee, readjust the calf. 3. Replace this posture with the modified pigeon. Inhale and lengthen the spine, exhale and lower down onto the elbows maintaining the weight shift over to the left hip. Rock from side to side to help to increase the circulation in the hip joint. 4. Only if you are incredibly flexible in the hip, start to work your chest down to the floor extending your arms out in front of you. The left hip, thigh, calf and top of foot is facing towards the floor. Relax the head, neck, shoulders and face. Breathe into the hip and back body. Relax in this pose for 5 to 15 deep breaths. Repeat on the other side.	Sets Reps Weight/ Resistance 1 2 3 4 5
Revolving Triangle 1. Start in mountain pose Padasana. Step the left foot forward and the right foot back. Left toes are facing forward, right toes at a 45-degree angle, push evenly down through all four corners of the feet and spread the toes. 2. With a straight spine inhale reach the arms to the side. Stay here and get grounded. On the next inhale, lift the right arm up towards the sky and slowly reach forward through the hips placing the right hand down onto the right ankle and twist the left arm up towards the sky maintaining a straight spine. 3. Keep the legs straight and the right kneecap lifted. Slowly revolve the right the shoulder up towards the sky. Keep rooting the feet down towards the earth and lift the hips towards the sky. Pull the shoulders down away from the ears and gently tuck the chin in to lengthen the cervical vertebrae. 4. Remain in this posture for 5 to 10 breaths. Repeat on the other side.	Sets Reps Weight/ Resistance 1 2 3 4 5
Bow 1. Begin by lying on the stomach on the floor facing down. Bend the knees inhale and lift the chest and the legs up towards the sky. Press the stomach into the floor, rotate the shoulders back and down and look forward. Now grab onto the tops of the feet pressing the legs up towards the sky at the same time, lifting the chest towards the sky. Either look straight ahead or look up. Legs are hip-width apart big toes are touching. 2. Drop the shoulders away from the ears and breath smoothly here. Relax the buttocks and the lower back. 3. Either hold this pose or rock forwards and back for 5 to 10 deep breaths.	Sets Reps Weight/ Resistance 1 2 3 4 5
Childs Pose 1. Sit the hips back into the heels and extend the arms forward. Rest the forehead onto the floor. Relax the neck, face and shoulders. 2. Keep the arms stretched and the fingers spread. Take 10 to 15 deep, slow breaths.	Sets Reps Weight/ Resistance 1 2 3 4 5
Seated Meditation 1. Sit in a cross-legged position with the ankles in front of one and other. Place the hands on the knees, index and thumbs in yoga mutra, palms facing up towards the sky. 2. Straighten the spine, gently tuck the chin in, close the eyes and look up to the imaginary third eye which is located between the brow slightly above on the forehead. 3. Allow the knees and hips to relax to the side and feel the sitting bones rooted to the floor and the crown over the head lifting towards the sky. Soften the face, neck and shoulders. Focus on the breath and try not to get attached to any one thought. Imagine your mind is like a pebble in a river and the thoughts are flowing past you. Witness your thoughts rather than getting involved. Hold this posture for 20 to 30 deep breaths.	Sets Reps Weight/ Resistance 1 2 3 4 5