Sat Nam SG,
I am at work so this will be brief but I will write more later. All your spinal flexes are very good (in easy pose, in rock pose and also sitting on the floor with the soles of your feet together while you do the spinal flexes - this is a harder position) You can even do them in a chair if you are at work.
I have even done them with my legs out straight in front of me but this I had to work up to.
Baby pose is a good tension releaver and rest position to do and so is the rocking position where you lay on your back and bend your knees into your chest and wrap your arms around your legs then rock back and forth ( you can even go side to side with this to loosen up those muscles; it makes a nice massage).
The cat and the cow position is great for loosening up the back and also strengthing it. There is a long list but these are some of my favorites.
Hope that this helps. Jiwan Kaur (Sandy)
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