HOW TO DO A DOWNWARD DOG
Place your feet hip-width apart on the floor, toes facing forward.
Place your hands shoulder-width apart on the floor, lightly spread the fingers.
Keep your tailbone lifted towards the sky and gently push down through the heels. If you're a beginner, you might not get your heels all the way to the floor at first -- that's OK.
Open your upper back by rotating the shoulder blades away from one another. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Place more weight onto your feet than your hands.
Shifting the weight back to the hips is the key element in feeling the energizing effect of this posture. Pull your navel toward your spine and lift the pelvic floor muscles. Lift your kneecaps up and contract the quadriceps muscles.
Maintain this pose for 5 to 10 deep breaths.
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