If you've been sitting all day, this afternoon practice will feel wonderful! Featuring standing poses to open your hips, twists to help open your thoracic spine, some core work to strengthen your center, a thigh stretch to combat the effects of sitting, a pose to work all your joints, and, finally, an inversion to get your blood flowing and energize you for the rest of the day. This short practice will bring you some internal juice so you can skip the afternoon coffee break.
Come onto your mat on your hands and knees. Have your wrists under your shoulders and your knees under your hips. Now, walk your hands one hand print forward from this position. Place your hands shoulder-width apart with the creases of your wrists parallel to the front edge of your mat and your fingers spread wide apart. If you are tighter in your shoulders, take your hands a little bit wider and turn them out slightly towards the edges of your mat. With your arms straight and strong, tuck your toes under in the back and lift your hips up and back. Make sure that your feet are hip distance apart. If you have tight hamstrings, bend your knees and press your hands down and forward to lift your hips up and back. Imagine making your body into an inverted V position. Stay here for 5 to 10 deep breaths.
See cues for Downward-Facing Dog pose.