Downward-Facing Dog

1. Start on hands and knees with wrists under shoulders and knees under hips.

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

3. Tuck toes under, exhale, and lift knees away from the floor, sending hips up and back.

4. Straighten legs gradually, pressing heels toward the floor (they may not touch).

5. Keep arms straight with shoulders externally rotated, creating space in the upper back.

6. Align ears with upper arms, lengthening through the spine.

7. Engage quadriceps to take pressure off hamstrings, and breathe deeply.

8. Pedal feet alternately to release calf tension, then hold steady.