Up next in How to Do Yoga Poses (57 videos)
Learn all the basic yoga poses -- downward facing dog, lotus, plank, and so on -- so you can get toned and find a little inner calmness, too.
You Will Need
- Comfortable clothing suitable for stretching and moving
- A calm place where you won't be distracted or disturbed
- A yoga mat or folded blanket
Kneel on mat
Kneel down on the mat on your hands and knees. Spread your fingers and align your wrists parallel to the front edge of the mat.
Lift hips up & back
Curl your toes under and lift your hips up and back, straightening your legs and bringing yourself into an upside-down, V-shaped position. There should be a 90-degree angle between your legs and your torso, and your arms should extend to the ground at the same angle as your spine.
Keep head aligned
Keep your head aligned between your arms so you're looking at your thighs—don't let it hang down or try to raise it up.
To deepen the pose, raise your heels up slightly, lengthen your spine as you press your chest a little closer to your thighs, and then lower your heels to the mat.
Breathe deeply and evenly, focusing on expanding your chest on the inhale, and scooping the belly in on the exhale.
Hold the pose for 5 to 10 breaths and come out of it when you are ready.
Release the pose by lowering your knees back to the mat. Good dog.