With finals approaching, our schedules and stress tolerance are at maximum capacity. Studying for hours on end can take a toll on the lower back. It’s important to give the body and mind  a chance to recharge so that you can ace those tests! Take a few minutes each day to loosen up your body and clear your mind by performing simple yet effective yoga poses. According to the American Osteopathic Association, yoga can increase flexibility, increase muscle strength, induce weight loss and, most importantly, improve energy. Don’t know where to start? Aren’t that flexible? Don’t worry! Grab a space on the floor large enough to fully stretch out, tune out the world and follow these easy steps. The moves should flow easily together. Hold each pose for at least 20 seconds and make sure to continue breathing.

Upward facing dog: Lie with your stomach facing the ground and hands underneath shoulders. Look upward and curve your back while leaving the tops of your feet and toes on the ground.

Downward-facing dog: Shift your weight onto your toes and lift your hips up toward the ceiling until your body forms the shape of an inverted V. Press your chest towards your knees and keep your eyes on your toes, making sure your heels are flat on the ground. Your head should remain between your arms with your eyes looking toward your toes.

Pigeon pose: From downward-facing dog, step forward with your left leg and lower your left thigh with your shin on the mat. Keep your right leg straight. Go down on your left leg. Try to put your left thigh on the floor. Stretch your arms forward on the floor. Return to downward-facing dog and perform on the opposite side.

Hare pose: Sit with your heels underneath you and back straight. Slowly reach arms straight out and slide your palms on the ground while pressing your chest into your legs.

Cat pose: From hare pose, return to all fours with hands and knees at hips’ width apart. Round out your back and hang your head down. Shift your head upward while arching your back and alternate between the two poses until you feel the desired release in your lower back.

Standing forward bend: Return to standing position and straighten your back fully. Lower your head and grab your legs with your hands, drawing your chest to your thighs. This sequence should loosen up the lower back, leaving the body and mind feeling refreshed. If you are feeling confident, try out the two poses listed below!

Lord of the dance: Return to standing position and bend your right leg while grabbing your right foot or shin with your right hand. Stretch your left arm forward while raising your right leg up. Return to standing position and repeat move with left leg.

Supported headstand: With your feet together, stand on your knees. Clasp your hands. Lower your elbows and hands on the mat with your little fingers facing the mat. Lower your head on the mat and clutch it with your palms. Move your legs closer to your torso. Achieve balance without lifting your feet. As you are ready, lift your feet and, joining them, lift your thighs up. Balance on your head, supporting your balance with your hands and elbows.