Seated Side Stretch Pose aka Parsva Upavistha Konasana

This is the area that causes stiffness and lower back pain from lack of stretching. This area must be stretched daily. Specially, if you sit all day. The stretching specially focuses on quadrates lumborum.

How to do this

1. From a seated position, extend your right leg and bring your left heel in toward your groin.
2. Bend to the right, placing your right elbow on your leg, a block, or the floor with your palm facing up.
3. Extend your left arm up toward the ceiling and bring it down toward your right foot.
4. Tuck your chin in toward your chest and gaze up toward the ceiling.
5. Hold this pose for up to 1 minute.
6. Repeat on the left side.

To deepen the stretch, sit on the edge of a flat cushion or folded blanket.