Dynamic Downward Facing Dog With Bent Knees

Come into Downward Facing Dog with your knees clearly bent, hips lifted high, and your spine long from tailbone to crown.

Press firmly through your full palm and spread your fingers wide so the load stays off your wrists, and slide your shoulders down away from your ears to keep them stable.

On an inhale, shift your weight forward and lower toward a bent-knee plank; on an exhale, press the floor away and lift your hips back and up.

Keep the knees generously bent throughout so the focus stays on lengthening the spine and freeing the back, rather than stretching the legs.

Flow with your breath for 5 to 8 rounds, moving smoothly and without forcing.

To exit, pause in a still bent-knee Down Dog, then lower your knees to the mat and rest in a neutral tabletop.