If you're looking for a way to increase flexibility in your spine and also get an amazing stretch in your lower back, then grab a friend and try Child Cobra. The person on the bottom is the one benefiting the most from this partner pose, since the person on top is pressing all her weight into his hips and back.
For a detailed explanation of how to get into this
- Partner #1 (man) begins in Child's Pose with his arms extended out in front of him.
- Partner #2 (woman) gets into Downward Facing Dog, with her hands on Partner #1's hips. Partner #1 clasps Partner #2's ankles with his hands.
- Now Partner #2 lifts her shoulders and lowers her hips, resting her thighs on Partner #1's back, coming into Cobra. She wants to put all her weight into her palms evenly. To increase her stretch, she can lower her head back between her shoulder blades, and look up at the ceiling or behind her.
- Stay like this for at least five breaths but longer if you both love it. When it's time to release, Partner #2 lifts her hips, comes back into Downward Dog, and then stands up. Then they switch roles.