It’s very common for people who sit a lot to experience low back pain. This is sometimes caused by having tight hips, which cause the back to overcompensate. This hip stretch, a well-known yoga posture, helps to loosen the hips and the quadriceps.

To perform this hip stretch, start face down on a supported yet firm surface, such as the floor. Start by bringing your right leg up underneath you with your knee bent and your right foot pointing toward the left side of your mat. Try to make your right leg as close to a 90 degree angle as possible. Keep your left leg stretched out straight behind you.

Place your hands flat on the floor in front of your right shin. Breathe slowly in and out to see how this feels. Most people feel pigeon in the right hip. This can be an intense pose for many people. It’s important not to push yourself. If you experience pain, you’re pushing yourself too far.

If your hips are especially tight, you may not go any further than the point where you are holding yourself up with your arms. Try to keep your back straight as you breathe and try to relax.

If you’re comfortable moving further into the pose, slowly lower your torso toward the ground by either bending your elbows or stretching your arms straight out in front of you. Hold this pose for 15 to 30 seconds, making sure to breathe. Switch sides and repeat.