3. Downward Dog (partial inversion)

Stretches: Hamstrings and calves, strengthens shoulders

• Begin on all fours; press spread fingers firmly into the floor.
  
  
  
• Bring your knees off floor as you lift tailbone toward ceiling.
  
  
  
• Gradually straighten legs by shifting thighs back, pressing heels toward the floor.
  
  
  
• Press shoulders down and keep head between arms. Stay for 1 minute.

Make it easier: If you have tight hamstrings, keep your knees slightly bent or pedal your feet by alternating the heels toward the floor.

Continued: 4. Wide-Legged Forward Fold (forward bend) >