Hamstring stretch. Recline on your back. Bend your knees and place the feet about hip distance apart. Take a strap and place it towards the ball of your one foot. As you hold on to the strap, extend the leg up towards the ceiling. Allow the spine to rest on the mat without tilting the pelvis upwards. Relax your arms , shoulders and neck while holding the straps. Breathe slowly in and out for 30 seconds up to 2 minutes in this pose. Then switch the other leg. Hamstrings and calf stretches help to maintain healthy spine. Tightness in the back of the legs is reduced. This will help release back tension when sitting upright.