Single Downward Dog

1. Start on all fours, with hands positioned directly under shoulders and knees under hips.

2. Lift your hips up and back, extending legs as you press the buttocks toward the ceiling.

3. Keep a slight bend in the knees if your hamstrings are tight.

4. Push your hands into the ground, extending through the arms, and let your head hang freely.

5. Draw your shoulder blades down your back, and focus on lengthening your spine as you hold the pose.

6. Aim to press your heels gently down towards the ground, but it's okay if they don't fully reach.

7. Maintain the pose for 15-30 seconds, focusing on deep, steady breathing. Relax your head and neck.

8. Release the pose by gently bending the knees and coming back down to all fours.

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