4 URDHVA MUKHA SVANASANA Upward-Facing DogPose
Take a big breath in, and come forward into Plank Pose with your shoulders directly over your wrists and your torso parallel to the floor. On an exhalation, slowly bend your elbows, and lower into Chaturanga Dandasana (Four-Limbed Staff Pose). On an inhalation, pull your chest between your hands. Straighten your arms to lift up your torso, and bring your legs a few inches off the floor with the tops of your feet resting on the mat. Feel your shoulder blades push into your back as you open your heart toward the sky. On an exhalation, roll over your toes, pressing your hips up and back into Downward-Facing Dog.