The dog pose stretches the shoulders, hamstrings, calves and hands. It strengthens the arms and legs. It calms the brain and helps relieve stress. It also energises the body.
Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.
As you breathe out, lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away and lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groin.
Again as you breathe out, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them.
Press hands down into the ground. Keep the head between the upper arms; don’t let it hang.
Then bend your knees to the floor with an out breath and rest in child’s pose.