4. Uttanasana, or posture of the clamp

This pose is excellent for improving flexibility in the back of the body, from the spine to the calves. It is often used as a warm-up and can help reduce stress and depression, as well as relieve colic and headaches.

To perform this pose, begin by positioning your legs directly above your hips and spreading your toes for better stability. As you bend forward, fold your chest toward your legs. Once lowered enough, place your forearms behind your calves. If you are a beginner and find it difficult to keep your legs and back straight, you can bend them slightly.