Up Dog/Down Dog

Benefits:

• Stretches palms, chest, back, hamstrings, calves and feet
• Relieves low back discomfort
• Strengthens arms, wrists legs and torso
• Energizes the body
• Improves focus and stimulates the mind

Steps:

• Start lying on your belly
• Place your hands on either side of your body, next to your lower ribs
• Inhale, press down through your hands, straightening your arms
• Lift your knees and thighs, so only the tops of your feet (and your hands) touch the floor
• Relax your shoulders and roll them back and down away from your ears
• Take 3 long deep breaths
• On your next exhalation, curl your toes under and press your hips up and back
• Press back through your heels, drop your head, looking back towards your feet
• Lift your tailbone high and open your chest, pressing your chest towards your feet
• Keep your arms straight, press down through your whole hand (including thumb and index finger)
• Take 4-5 slow deep breaths
• On your next inhalation, come up on your toes, bring your head forward and lower your hips, coming into Plank (see previous exercise)
• Lower down in Chaturanga (see previous exercise)
• Repeat Up Dog/Down Dog sequence including Plank and Chaturanga if you like