Begin on your hands and knees, with your shoulders over your wrists and your hips over your knees.
Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into an upside-down V shape called Downward Facing Dog.
Spread your fingers wide, and create a straight line between your middle fingers and elbows, letting your heels drop toward the ground. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button.
Press your left heel toward the ground, and bend your right knee, concentrating the stretch in the back of your left leg.
Hold for a few seconds, then switch sides, pressing your right heel to the ground and bending your left leg.