DOWNWARD-FACING DOG. Stretches the hamstrings, calves, and arches of your feet; strengthens the back and arms. A | Come onto your hands and knees; align your wrists with your shoulders and your knees with your hips. Spread your fingers and flex your feet so you’re resting on your toes. Bring your shoulder blades together and move them down your back. B | Slowly lift your hips up and back while keeping your knees bent. Keep your head and neck between your upper arms and gaze at your mat. As you lift your hips, extend your tailbone toward the sky and shift your shoulder blades down your back toward your tailbone. C | Gently straighten your legs and press your heels toward the ground, lowering them only as far as they can go without discomfort. Rotate your thighs slightly inward and press your pelvis back. Hold this pose for 5 breaths; as you improve, you can work toward holding this pose for up to 3 minutes.