Cat-cow posture
This is a good posture to relax and stretch your back. First of all, you need to kneel on the ground, with your elbows and knees on the ground, elbows aligned with your shoulders, and knees aligned with your hips. Then, you need to take a deep breath, then lift your body, look down, bend your back and get into the cat posture. Next, you need to inhale, let your body compress downward, raise your head, stretch your back and get into the posture of a cow. Repeated several times can make your back muscles stretch and relax well.
Face-down dog style
Down dog pose is a very popular yoga posture, which can help you stretch your spine and back muscles. First, you need to kneel on the ground, with your hands and knees on the ground, your palms aligned with your shoulders, and your knees aligned with your hips. Then, you need to slowly straighten your arms and legs, lift your hips and enter the downward dog pose. Let body form invert the V-shape, keep breathing in this position for several times, and then slowly relax.
Bowing posture
The back arch can help you stretch your back and neck muscles. First, you need to lie on the ground with your arms at your sides, your knees bent and your feet on the ground. Then, you need to grab your feet, slowly lift your chest and legs, and enter the back arch. Hold this position for a few breaths, and then slowly relax.
Pigeon posture
Dove pose can help you stretch your hips and back muscles. First of all, you need to kneel on the ground, with your right leg extended forward and your left leg extended backward. Then, you need to bend forward, with your right knee on the ground and your left leg extended backwards. Hold this position for several breaths, and then repeat the other side.
In short, these yoga moves can help girls exercise their back muscles and enhance their flexibility and stability. Remember to warm up properly before practice, and take a deep breath and relax during practice.