Images: Escape Haven

If your back’s feeling a bit dodgy after almost a week hunched over your office desk, we have a treat for you today.

These five yoga poses, recommended and demonstrated here by Rachel Fearnley, retreat manager at Escape Haven Retreat, will have you feeling rejuvenated in no time. They’ll stretch out your back, open up your heart and help calm your mind and body.

Just find a quiet place, take a deep breath and get stretching.

5 yoga poses that'll fix your dodgy back

Legs up wall

This pose has a multitude of benefits for your mind and body. If you suffer from arteritis, headaches, high blood pressure or insomnia, the legs up move can be therapeutic. It can also relieve lower back pain and tired or cramped legs, and ease the symptoms of PMS, menstrual cramps and menopause. Added benefit: itll give you an energy boost and help ease anxiety and stress.

Puppy pose

The Puppy pose (best name ever) does great things for your upper body. Itll expand your chest, improve flexibility in your spine, and relieve any tension in your upper arms, shoulders and neck. It also stretches out your abdominals, opens your hips and stretches your hamstring. In terms of wellbeing, doing the Puppy pose will calm your mind and relieve symptoms of chronic stress, tensions and insomnia.

Corpse pose

It sounds morbid, but the corpse pose is the ultimate relaxation pose and will rejuvenate your body and mind. It can physically relax you, help to lower blood pressure, and reduce the symptoms of headaches, fatigue and insomnia. The pose can also calm your brain and help to ease stress and mild depression.

Standing forward fold

This pose positions your head below your heart, so straight away the rush of blood to your head will give you a big boost of oxygen. This has some great results - it can help to ease feelings of nervousness, stress, anxiety, depressions and fatigue, and relieve symptoms of asthma, menopause, headaches and insomnia. Physically, it stretches your hips, hamstrings and calves, keeps your spine strong and flexible, and strengthens your thighs and knees.

What’s your favourite yoga pose?

We think you’ll also enjoy:

The most controversial yoga pants since Lululemon

You should really try Pilates

The coregasm is a real thing. Here’s how to get one