WHY: This exercise is great for improving rounding of your low back in addition to improving motion at your hips.
HOW: Begin on your hands and knees. Push back into a child’s pose, round your back within your tolerance. Focus on bringing your butt as far back as possible, ideally your butt will touch your heels. From this position your have an option of isolating each side to further the stretch, this is achieved by reaching towards one side and leaning your hips over to the opposite. For example: If I want to stretch my left side, I will reach towards the right and push my hips towards the left.
FEEL: You should feel a stretch in the low back and the back of your hips. If you reach towards one side you may begin to feel the stretch going up towards your shoulders.