Upward Facing Dog
Your back is structurally so important to your body that it is no wonder we spend so much time focusing on it with our yoga poses The Upward Facing Dog, otherwise known as the Urdhva Mukha Svanasana, is a stalwart member of the beginners posing tree and for good reason. You can get a great stretch for your spine, waist, and arms and you can do it with little space available. Simply lay down on the floor with your face down. Keep your thumbs placed under your shoulders, like a push up, and your legs stretched out backwards with the sole of your foot facing upward. Keeping your hips tucked in and your upper thighs on the floor you will slowly raise your upper body, thus performing the stretch.