Butterfly Pose-a nice way to stretch the back if you have tight hamstrings. If you have sciatica, elevate the hips by sitting on a blanket or cushion or avoid this pose. How to: Bring the soles of the feet together and then move them away from the groin. Allowing the back to round, fold forward and rest the hands on feet or floor. The head should hang down toward the heels. If the neck is sensitive, support it with the hands, resting elbows on thighs or blocks. A bolster could also be used to support the chest.
There's always more to learn about yoga and in turn, learn about yourself.