Downward Dog to Chest Press

1. Starting Position:
- Begin on your hands and knees on a comfortable surface, like a yoga mat.
- Ensure your hands are shoulder-width apart and your knees are hip-width apart.

2. Forming the Downward Dog:
- Tuck your toes under and lift your hips up and back, bringing your body into an inverted V shape.
- Your arms should be straight, and your head should be between your arms, with your ears aligned with your upper arms.
- Keep your spine straight and your heels aimed toward the ground. It's okay if they don’t touch the ground.

3. Transition to Chest Press:
- While maintaining a strong core, shift your weight forward, lowering your hips slightly to transition into a plank position.
- Your shoulders should be over your wrists, and your body should form a straight line from your head to your heels.

4. Performing the Chest Press (optional if following the transition):
- From the plank position, lower your body by bending your elbows, keeping them close to your sides as you descend towards the ground.
- Push yourself back up to the starting plank position.

5. Returning to Downward Dog:
- Lift your hips back up and return to the Downward Dog position.
- Hold the position for a few breaths, feeling the stretch in your hamstrings, calves, and back.

6. Repetition:
- Repeat the transition between Downward Dog and the Chest Press for 5-10 repetitions, focusing on your breath and maintaining proper form.

7. Cool Down:
- After completing the repetitions, sit back on your heels, reaching your arms forward into a Child’s Pose to relax and stretch your back.

Note: Listen to your body and modify the movement as necessary. If you experience discomfort, please stop and rest.