Cat Pose:

Start in a neutral position, Table, and on an exhalation, arch your back up as high as you can as you bring your chin toward your neck. Also, in your arch, tuck your tailbone in to really lengthen the lower portion of the spine. On an inhalation, let yourself sink into Cow pose. The repetition of arching the spine in opposite directions is a great warm up.

Sphinx pose:

 Lie on belly and rest on elbows, which should be shoulder-width apart. Place palms together or place flat on mat (you will resemble the Sphinx) and rest on elbows and keep neck in a neutral position. This passive backbend allows your back to have a gentle arch without strain and helps strengthen the muscles in the lower back. Stay in pose for 2-5 minutes focusing on your deep breathing. Keep neck neutral. Release yourself into Child’s Pose after this pose in order to reverse the direction you just took your spine.