Downward-Facing Dog

1. Start on your hands and knees in table position. Your knees should be right below your hips, and your hands should be just above your shoulders with your fingers spread out. Curl your toes under.
2. When you exhale, lift your knees up off the floor. If your heels don’t naturally drop toward the floor, or if the pose feels tight, slowly heel toe press. Keep your feet still, but alternately bend and straighten each leg like you’re walking in place.
3. Push your thighs back and straighten your knees without locking them.
4. Let your head hang between your straight arms. Push your chest towards your thighs. It’s tempting to let your shoulders hunch up toward your ears, but the position is much more comfortable if you pull them down. Concentrate on maintaining a long neck. Also, rotating your upper arms out can help to release the tension in your shoulders.