- Begin in Quarter Dog with your forearms parallel. Press your hips and shoulders back toward your feet, lengthening through your spine. Tilt your tailbone up slightly to feel a stretch in your lower back.
- With fingers spread wide, take a deep breath in, and as you exhale, dive forward, lowering your chin so it's barely touching the floor in front of your fingertips. Your shoulders should hover over your wrists, and your elbows should remain in line with your middle fingers.
- Inhale, and press back to Quarter Dog.
- Keep going for 45 seconds, then rest for 15.