1. From Downward Facing Dog, step both feet together and bring your right knee forward between your hands so your outer right leg is resting on the mat.
2. If your hips are more open, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat. If it begins open up toward the ceiling, draw your right foot back in toward your body.
3. Stay here with your hands resting on your right leg or walk your hands out in front of you, allowing your torso to rest over your right knee.
4. Hold here, breathing into any areas of tightness and tension for at least five breaths.
5. Then place your hands on the mat in front of you, tuck your left toes and step your right foot back. Take a vinyasa, then step your left foot forward and repeat Pigeon on the left side.
This pose stretches hip rotators and flexors. It might not seem like the most obvious position to treat a back ache. Care should be taken – if the hip flexors are not opens properly and the position alignment is not properly done, it can result in lower back pain.