Down Dog to Tuck-Toe Up Dog
Benefits: Stretches hamstrings, calves, lower back, neck, and chest.
- Begin in Downward Facing Dog with equal weight on the hands and feet. Flare the heels slightly wider than the toes so the outside edges of the feet are parallel with the outside edges of your mat. Spread the fingers wide, and press into the palms to push the hips away from you. Work on lowering the heels to the floor without rounding the spine. Relax the shoulders and head, and gaze at your navel as you breathe for five breaths.
- On your next inhale, shift weight forward into your hands as you scoop the chest between the hands, coming into Upward Facing Dog with the toes tucked.
- Exhale to lift the hips up, and press the chest back, returning to Down Dog.
- Flow between these postures five or more times, pausing in either pose to spend a little more time opening areas that are tight for you.