The child's pose helps to stretch your back and muscles around your hips. In this pose, kneel and sit on your knees. Lean forward, keeping your buttocks on your heels, and rest your forehead on the floor. Move your arms so they're next to your legs, palms facing up. Inhale and exhale, slowly and deeply, for at least eight breaths.
If it's hard for you to rest your forehead on the floor, try this variation. Kneel and sit on your knees with your knees slightly apart. Lean forward, fold your arms in front of you on the floor, and rest your forehead on your arms. Inhale and exhale, slowly and deeply, for at least eight breaths.
If you have injuries or if you're concerned about exercising, consult with your health care provider before starting a yoga program.