After class you need to make sure you stretch out your back especially from all the back bends and walkovers you do. Below you will find a few stretches that you can do at the end of your lesson.
Hug Your Knees - Lie on your back. Grab your knees, pull them toward your chest and breathe. Slowly push your lower back into the floor. Repeat this a several times.
Side Knee Drop - Lie on your back. Grab your knees, pull them toward your chest and breathe, Hold onto your knees with one hand/arm and extend the other arm onto the floor. Gently drop your knees to the opposite side. Breathe and switch sides. Repeat several times.
Traditional Toe Touch - Keeping your knees straight roll down and touch your toes. If touching your toes is now too easy wrap your arms around your legs and bring your chest to your knees. Then release and roll back up through your spin. Repeat several times.
A little trick to relax your body, lay on your back, bend your knees and feet flat on the ground. Make sure feet are apart so you can rest your knees against each other. Wrap your arms around your neck until your hands are resting on the ground. Lay in this position for as long as you want maybe even put on some relaxing music as you do this.