This is an expanded version of the traditional cat and cow active range of motion stretch that incorporates a full child's pose and an upward dog for better lumbosacral decompression as well as anterior hip flexor lengthening. I would not recommend this for a beginner or someone with an acute injury at the onset of their recovery and rehabilitation, however it becomes a very useful tool to maximize your stretch once you are a little further along.
https://www.youtube.com/watch?v=MdrcTyjU0vM
