Another best seated yoga for lower back pain. Sit on the mat with your spine erect, hands resting on the sides, and legs stretched out in front of you. Push your knees outwards and bend them in such a way that your feet’s soles come into contact. Keep the feet away from the body at a distance that does not give you knee pain. Keeping your spine erect, press the outer edges of your feet firmly. Do 15 counts before relaxing.