Dynamic Downward Facing Dog

Start in a static Downward Facing Dog with hips lifted high, hands shoulder-width apart and feet hip-width apart in an inverted V shape.

Spread your fingers and press evenly through your knuckles and palms so your wrists stay protected, and broaden across your shoulder blades to keep your shoulders strong and away from your ears.

On an inhale, rock forward toward a high plank, bringing your shoulders over your wrists; on an exhale, press your hips back up and reach your heels toward the floor.

Move slowly with your breath, pedaling gently through the feet, and keep a slight bend available in the knees so you never lock the joints or strain the hamstrings.

Continue flowing for 5 to 8 smooth rounds, matching one movement to each breath.

To finish, settle into a still Downward Dog for a breath, then bend your knees and lower down to the floor to rest.