This exercise is great for relaxing your feet, your glutes and also stretches the lower back. Sit on a chair that has a straight back and place your right ankle on your left knee.
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Move your body forward by stretching it. You need to feel the stretch while making your stomach touch your hips. You can touch one hip at a time and while doing so you will feel your back being stretched. Keep a straight back and maintain the position for half a minute. Breathe deeply five times and then change to the other leg. Repeat three times for each leg.
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Although this isn’t conventional for an office, you could do it if you have your own room. But this is best done at home in the morning. Lie on your back to start with and draw your knees up to your stomach and do it gently. A more effective way will be to move one leg up, bend it and hold it, then move the other leg similarly and hold both legs. The exercise is a perfect back stretch that relieves tension in the lower back and glutes. It is the most effective way to manage back pain.
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While holding the right knee, straighten the left leg and place it slowly onto the ground, hold the position for half a minute, then come back to the starting position and perform the move with the other leg. Do this at least 6 to 8 times each leg.
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Another big advantage of this exercise according to yoga is digestion, relief from low back pain and relief from gastric problems. It is called the yoga Apanasana pose. All you need to do is maintain the starting position with your knees held firmly to your abdomen for at least 30 seconds and release.
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