5. Adho Mukha Svanasana, or upside-down dog posture
This pose is often used as a transitional or resting posture and focuses on increasing flexibility in the hamstrings, calves, Achilles tendons, ligaments, and shoulders. As a variation of the downward dog pose, it begins with positioning yourself on all fours (knees and hands on the mat), ensuring your knees align with your hips.
Start by inhaling as you stretch your legs, lifting your knees off the mat, and exhaling to raise your hips as high as possible. Aim for a straight line from your arms to your spine, and keep your legs engaged. Hold the pose for at least 20 seconds, taking deep, steady breaths. To return to the starting position, gently lower your knees back to the mat while maintaining control.