The active Bow Pose will help increase flexibility in your spine:
- After moving through Pigeon Pose on your left side, push back to Downward Dog.
- After a few breaths, bring your knees to the mat and lie on your belly. Bend your knees, reach back with your hands, and hold onto the outside edge of your right ankle and then your left.
- Once you have a firm hold of each ankle, try to keep your toes together, either pointing or flexing your feet. Lift your feet up as high as you can, and shift your weight forward so you're resting on your naval instead of on your pubic bone.
- Hold for five deep breaths, and then slowly release.