3) From dog position to kneeling
You start in a quadruped stance, your thighs pointing perpendicular to the floor, your feet are planted, your gaze is directed to the floor.
Now push your hips back onto your ankles. At the same time, your back becomes completely round. Then lift your hips until your legs are fully extended – your chest remains as close as possible to your feet.
In yoga, this pose is called a downward-facing dog. Keep your legs extended, and your ankles relaxed. You should feel a stretch in the back of your legs.
Then lower your hips back onto your ankles and do a total of 10 repetitions. Make sure you always feel a stretch as you do this.
