HOW: Start in a seated quadruped position with your hands and knees on the ground. Sink your hips all the way back so you are sitting on your heels. Put your hand behind your headand slowly rotate towards that direction. You can use your eyes to increase the stretch
FEEL: You should feel a nice and gentle stretch in the middle region of your back when you perform this exercise.
COMPENSATION: If you have difficulties sinking your hips to your heels, you can place a pillow behind your heels.