[Groan] Prone backbends don’t seem to be anyone’s favorite category of poses. To help make this less irritating to your low back, find the tip of the shoulder blade to the tip of the shoulder blade line. Dig in there to open the upper chest. Find the “cheek crease”, the place the thigh meets the buttock, and lift the hamstring to the crease. These two actions will help the low back.
Swastikasana – simple cross legs
Virasana – lean back if that’s okay for your knees – hero pose
Adho Mukha Svanasana – downward facing dog
Blocks across your back to open the chest
Ardha Bhekasana – half frog pose
Dhanurasana – bow pose
Salabhasana
Bhujangasana – cobra
Urdhva Mukah Svanasana – upward facing dog
Sirsasana (if capable) – headstand
Sarvangasana or vipariti karani or legs up the wall – shoulderstand
Savasana
Pam Lindberg Yoga 