8. Prasarita Padottanasana, or wide angle posture
The lower extremities and the backbone benefit greatly from the posture because it reinforces the legs and feet by extending the muscles and the spine, which also can help to relieve possible spine pain.
Start by standing with your back straight. Stretch your legs and bring your own body forward and then down, keeping your hands on your legs. Hold the posture for at least 30 seconds, and around 1 minute if you’re able to.