Wall Dog Pose

Stand facing a wall.

Bend from your hips.

Extend and place your palms on the wall at any point between your shoulder and elbow height.

Keeping your hands on the wall with your arms parallel to the floor, walk your feet back from the wall until your hips are just above your feet. (If you find that your hamstrings/the backs of your thighs are really tight at this position, bend your knees a bit and walk your hands up to your shoulder height. However, if you're flexible, you would want to go for the elbow height).

Stop when your arms and spine make one long line, parallel to the floor.

Actively press the palms of your hands into the wall while drawing your shoulder blades down your back.

Dynamically lengthen your spine to create space between each of your vertebra (backbone).

Let your head come down a bit between your arms while you gaze down and take a few deep breaths.

Raise your head and look at your fingers, and slowly walk your hands up the wall.