The Wind Relieving Pose stretches the lower back, sure, but as its delicate name suggests, it has one main goal. . . meaning you might want to think twice about practicing this one in the office.
Step 1: Lie on back
Lie in a comfortable position on your back.
Step 2: Wrap arms around knee
Exhale, bending your right knee up to your chest and wrapping your arms around your shin.
For an extra stretch in your back, have a brave friend gently push your shin into your chest.
Step 3: Press into mat
Press your back, shoulders, and the back of your neck into the mat, keeping your spine long.
Step 4: Bring forehead to knee
Exhale, and bring your forehead toward your knee.
Step 5: Breathe deeply
Breathe deeply for several breaths.
For a more “relieving” pose, place your hands on your knee and press them into your chest on each exhale, then straighten your arms to move your knee away from your chest on each inhale.
Step 6: Release pose
Release the pose by dropping your foot to the mat.
Step 7: Repeat pose
Repeat the pose with the left leg, holding for the same number of breaths as you did with the right leg.
Step 8: Release pose
Release the pose by dropping your feet to the mat. What a relief.