Like many people nowadays, I spend most of my working hours sitting behind a computer, which means 8 hours a day minimum sitting down. This can be quite hard on the hips and lower back, as we human beings, were not made to be sitting down so much.
Here are the 5 poses I like to practice in the evening, after a long day of work:
1- Cat / Cow

The first one is definitely the well-known Cat/Cow.
On the inhale, dropping the belly towards the mat and looking forward (cow); and on the exhale, rounding the back, chin to chest (cat).
Just follow the rhythm of your breath, you might go faster/slower depending on the day, but try to keep an equal length for each inhale and exhale (maybe count to 3 or 4 on each). What I love when doing this is feeling the whole spine moving, and even sometimes each vertebrae is moving one after the other.
Little tip: you can also take bigger movements by bringing the hips towards the bum and arching the back on the inhale, and coming back to a table top, rounding the back on the exhale.
2- Uttanasana or Forward fold

Forward folds are a great way to stretch the back body. The hamstrings and calves are elongating and, leaving the weight of the head being attracted to the Earth by gravity, the back is also lengthening.
I've added a heart opener on this one, interlacing the fingers behind the back and driving the hands forward, because I tend to round my back when working.
Little tip: your legs don't have to be straight, I am quite flexible, so this is available for me, but do not hesitate to bend in the knees. As long as you feel the back of your legs stretching, you are doing well.
3- Malasana or Yogic squat

Malasana or yogic squat is a hip opener and feels very nice after a day sitting down or if you have tight hips.
Feet are at the side of your mat, and slightly opening to the side, bending in the knees and bringing the elbows inside the knees to push them outwards. Sink in the hips and keep the core engaged as well as a straight back.
I like to add a small sway to open the hips a bit more or open one arm towards the sky to open the heart.

Little tip: if the full pose is not accessible for you, you can take a wider stance or lift the heels of the mat.
4- Janu Sirsasana or Head to knee pose

With this pose, you're stretching the lower back, as well as the back of the extended leg.
Come to sit on the mat and extend one leg in front. Bend the other leg to bring the sole of the foot to touch you thigh. From here, inhale, grow a little bit taller and exhale, fold forward with your chest facing the extended leg. Get hold of something with your hands, it can be your leg pant, your calf, your ankle, your toes... Make sure to keep your back as straight as possible with the shoulders away from the ears. Don't forget to do the other side.
Little tip: once again, I am quite flexible, so I can nearly kiss my knee here, but don't worry if you can't reach your foot, focus on the sensations: stretch in your lower back and back of the extended leg. You can also grab a strap, have it on the sole of the foot while holding each end of it.
5- Supta Matsyendrasana or Reclined twist

What would be the end of my day without a twist...
Twists are great for the spine but also for digestion. I often hear my back crack when doing this one...
Start lying down on your mat, bring one knee to your chest and get hold of it with the opposite hand. Slowly, drive your knee across your body, towards the opposite side of the mat. You can extend the idle arm to the side and even look past that hand. During the whole pose, make sure that both your shoulders stay in contact with the mat and if not, back off a bit. Don't forget to do both sides as well.
Little tip: there are many ways to do a twist, this is my favourite one but you can also bend both legs and swing them one side and the other, or have them in a Garudasana or eagle legs.
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