Downward-Facing Dog with Hamstring Stretch - Adho Mukha Svanasana

STEPS : To enter the pose, begin in with the hands and knees on the mat, aligning the wrists under the shoulders and knees under the hips. Then straighten the elbows and tuck the toes to lift the knees off the ground. Gently straighten the legs while reaching the sit bones up and back. Draw the lower abdomen in and up to support the spine. Keep the gaze between the feet or toward the belly. To practice the hamstring stretch variation, straighten one leg at a time and press the heels into the ground, alternating heels as if walking. Breathe evenly for a cycle of 10 breaths, then bring the knees to the ground to come out of the pose.