Quadruped to Downward Dog Stretch

1. Starting Position (Quadruped Position):
- Begin on your hands and knees. Your hands should be directly under your shoulders and your knees should be under your hips.
- Keep your back flat and engage your core muscles to stabilize your body.

2. Transition to Downward Dog:
- Tuck your toes under and push through your hands as you lift your hips up and back.
- Straighten your legs and let your heels drop towards the floor. It’s okay if your heels don’t touch the ground; focus on lengthening your spine.
- Your body should form an inverted “V” shape. Ensure your arms are straight and your head is between your arms, looking towards your knees.

3. Adjustment and Breathing:
- Make sure your fingers are spread wide and pressing firmly into the floor. Your shoulders should be away from your ears.
- Take deep breaths as you hold the Downward Dog position, inhaling through your nose and exhaling through your mouth.
- Hold this position for 15 to 30 seconds, or longer if comfortable.

4. Returning to Quadruped Position:
- To come back, gently bend your knees and lower your hips to return to the starting quadruped position.
- Take a moment to relax and breathe before repeating the exercise.

Tips for Beginners:
- If you find it difficult to keep your heels down, bend your knees slightly to relieve tension.
- Focus on keeping your spine straight throughout the movement.
- Enjoy the stretch and listen to your body; if you feel any discomfort, ease out of the position.