Downward Facing Dog

1. From a hands and knees position, set your knees directly below your hips and put your hands slightly forward of your shoulders. Spread your palms our and turn your toes under.
2. Exhale, then lift your knees off the floor. Lengthen your tailbone away from the back of your pelvis and press is toward the pubis. Lift the sitting bones toward the ceiling and draw the inner thighs up toward the groin.
3. As you exhale, push the top of your thighs back and press your heels down to the floor. Straighten your knees but don't lock them.
4. Firm your shoulder blades against your back making sure the back is straight and not bowed. Keep your head between your arms, but don't let it hang. Hold for 10 breaths.

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