Downward Dog

1. Start on your hands and knees, with your hands directly under your shoulders and your knees under your hips.

2. Spread your fingers wide, pressing firmly through your palms and knuckles.

3. Exhale, tuck your toes, and lift your hips up and back, extending your legs as you come into an inverted V-shape.

4. Keep your head between your arms, gazing towards your navel or through your legs.

5. Press the floor away from you as you lift through your pelvis.

6. Engage your quadriceps strongly to take the burden of your body's weight off your arms, making your legs work more.

7. Try to straighten your legs and lower your heels towards the ground. It’s okay if they do not touch the ground.

8. Hold the position and breathe deeply for the desired amount of time.

9. To release, bend your knees gently and come back into a kneeling position.

Remember to focus on proper alignment and move within the range of your comfort level to avoid any strain or injury.

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