I couldn't live without Upward Facing Dog pose, or Updog as I like to call it. This back bending pose is part of the Sun Salutations. Not only does it elongate and increase flexibility in your spine, but it's a great pose for opening your chest, throat, shoulders, and the front of your thighs.

When you're in this pose, try not to tense your glutes or crunch your lower back. Also, this pose can be tough on the wrists for some people, so make sure to activate your fingertips by pressing them into the mat - try not to put all your weight into the heel of your palms.

Here's how to get into Updog from standing.

You begin at the front of your mat in Mountain pose. Inhale as you lift your arms up and gaze towards your palms.
As you exhale, dive out, lengthening your spine as you fold forward, coming into a Standing Forward Bend. If you can, your legs are straight and your forehead is pressing towards your shins.
Inhale as you look up and plant your palms flat on the ground. As you exhale, jump your feet back and bend your elbows, lowering with control into 4-Limbed Staff pose.
As you inhale a breath, you scoop your chest forward, balancing on the tops of your feet and your hands. If it's too much on your lower back, you can drop your hips and thighs down. If it feels comfortable, you're going to drop you head back between your shoulder blades. Roll your shoulders open and down away from your ears, stretching through your chest and throat. This is called Upward Facing Dog Pose.

Well there you have it. With practice, you'll be able to flow from one pose to the next, letting your breath guide your movements.