Downward Facing Dog Pose

Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.

Walk your hands for a few inches in front and root your palms into the mat with your fingers evenly spread apart, especially the area between your thumbs and index fingers on both sides.

Raise your hips with your pelvis rocking up towards the ceiling and lower your forehead so it touches the mat. Your spine must be elongated, and your shoulders relaxed.

While staying in this pose, take a couple of deep breaths.

Now, you'll transition from this pose to the actual downward dog pose by lifting your head up gently, slowly walking your knees a bit forward, and curling your toes.

Lift one elbow then another elbow, then one knee followed by another knee.

Then smoothly lift your hips while you keep looking down towards the mat.

Straighten your legs as you press your heels into the floor.

Stretch out your arms while keeping your palms rooted to the floor with a downward pushing action.

Gently relax your hand and neck and pedal your feet while taking deep breaths.

Get your belly and heart melting towards the thigh.

Stay in this downward dog pose for several breaths.

Finally, exit the pose by deeply inhaling then exhaling. Then, slowly come down to all fours and walk your palms back under your shoulders and your knees under your hips to exhibit a tabletop position.

If you are a beginner, you may want to further relax your body by melting your body into a child pose.