Hip-opening poses can help ease back pain, give you a more agile gait and even improve circulation in your legs.

“If you’re a runner or if you sit at a desk a lot, your hip flexors may have shortened and that will cause compression on the lumbar spine, tilting the pelvic girdle,” which causes lower back pain, explains Lisa Winters Cox, a yoga instructor at Piedmont.

Perform these poses about three times a week and you should notice a difference in low back pain.

What you’ll need: A yoga mat and folded blanket or pillow.

Hip openers:

• Butterfly
• Knee to ankle
• Cow face
• Seated forward fold
• Straddle
• Figure 4
• Spinal twist
• King pigeon

Repeat on both sides.

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