Lie down on your belly with your palms face down and in line with your bra strap. Press up into an upward-facing dog by curling your toes under, lifting your heart, and drawing your shoulders back. Your arms should be straight. Look straight ahead of you, or if you are a little more flexible, gently draw your head back, taking your eyes toward the sky. Then draw your hips up and back, extending your spine, into downward-facing dog pose. Repeat by moving back and forth between downward- and upward-facing dog.
Breathing: Breathe in as your rise up into upward-facing dog; breath out as you push back into downward-facing dog.
The final activity that I recommend for improving flexibility is body rolling using a body roller. If you are very sensitive, you might want to go with a foam roller, but if you prefer something harder, you can go with a piece of PVC pipe or order one of the many great body rollers online.
Why I love rolling out: it stretches the muscles and tendons and helps release the fascia (structure of connective tissue surrounding muscles, joints, and tendons). Rolling before a hard workout increases blood flow to your soft tissue, and rolling after a workout helps release your muscles. While body rolling isn't a workout in and of itself, it is invaluable for keeping your muscles soft and pliable.
Excerpted from Gorgeous for Good: A Simple 30-Day Program for Lasting Beauty — Inside and Out by Sophie Uliano. It is published by Hay House (April 7th, 2015) and is available for pre-order now with all major bookstores.