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. On an inhalation, you return to Table position. Repeat several times linking breath with movement to help loosen your spine and give space for fresh fluid to enter the spaces between your vertebrae. This pose is often complimented with Cow pose which is letting your belly drop as you lift your tailbone, shoulders and head up. Great warm up for the spine at the beginning of a practice.

Sphinx pose:

 Lie on belly and rest on elbows, which should be shoulder-width apart. Place palms together 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. Release yourself into Child’s Pose after this pose in order to reverse the direction you just took your spine.