Downward Facing Dog

Here’s how to do it:

1. Start on your hands and knees in a tabletop position. Your wrists should be directly under your shoulders, and your knees should be under your hips.
2. As you exhale, tuck your toes under and lift your hips up towards the ceiling. Your body will form an inverted “V” shape.
3. Press your palms firmly into the mat, and engage your core muscles to help lift your hips higher.
4. Keep your knees slightly bent, especially if you’re a beginner, and focus on lengthening your spine. Your back should be straight.
5. Try to lower your heels toward the mat. They may or may not touch the ground, depending on your flexibility. If your heels don’t reach the floor, that’s okay. The goal is to stretch and lengthen your spine and the back of your legs.
6. Relax your head and neck, letting it hang between your arms. Keep your gaze directed toward your knees.
7. Breathe deeply and hold the pose for several breaths. You can also pedal your feet by bending one knee at a time to stretch your calves and hamstrings.
8. To come out of the pose, lower your knees to the mat, returning to the tabletop position.

Downward Facing Dog is a great pose for stretching the back, hamstrings, calves, and shoulders. It also helps to build strength in the arms and legs. It’s often used as a transitional pose in yoga sequences and is a good resting position between more challenging poses.