Here are some poses that may help in a sequence of warming up the region, active postures for heating up, and then the deep stretch at the end. Let me know if it helps!
1.Cat Cow on your back for Bridge Pose
2.Table Top Cat Cow to warm up the spin adding in one leg extended behind straight “Spinal Balance”
3.Lateral (Side to Side) Arm Movements from a Seated Posture
4.Standing Twists “Flossing Out the Spine”
5.Lunge Pose with Knee on a Blanket as you circle the hip forward, external rotation, back, internal rotation. Then, reach up as you come forward, and half split as your hands come back down on the block to lengthen the back of the leg.
7.Stand at the wall with one foot on a chair seat or two blocks…