tailbone to the floor.
Continue through this movement, allowing the breath to lead and feeling the entire spine being massaged.
Try to keep the creases of the elbows facing each other the entire time to protect the joint from hyperextension.
3. Downward Dog Pose (Adho Mukha Svanasana)
Take the palms a little wider than shoulder width, tuck the toes and lift the hips into the air. The chest moves back toward the thighs with the head relaxed and arms straight.
Roll the shoulders away from the ears, keep the knees bent and start to walk one heel down at a time.
Remember: it’s more important to keep the hips high than to get the soles of the feet to the ground. Do another five to 10 breaths here.
4. Knee-to-Nose Pose
From Downward-Facing Dog Pose, lift your right leg up high behind you, then round your spine as you draw knee to chest.
Keep your pelvis low and round your upper spine toward the sky.
Hug your right thigh to your chest and your knee to your nose.
Keep pressing the floor with your hands.
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Return to Downward Dog and then repeat with the left leg. Incorporate another five breaths here.
5. Standing Forward Bend Pose (Uttanasana)
Walk your feet toward the hands and let the upper body hang. The neck and head are relaxed, the knees bent to start with.
If there’s no tension in your lower back, you can start to straighten your legs. As you inhale find length through the spine, exhale and the head moves slowly towards the feet.
You may feel a little bit like a jellyfish, but trust me, your hamstrings don’t care how silly you look. Add 10 breaths here.