Down Dog

Yang Meridian 

Downward dog is an effective yoga pose that can help relieve chronic pains caused by sitting, tight hamstrings. Here’s a step-by-step guide to performing downward dog:

1. Get down on all fours. Start on the floor with your hands shoulder-width apart, with your shoulders above your wrists. Align your inner shoulders with your index fingers. Your hips should be above or slightly before your knees.
2. Lift your knees. Next, tuck your toes against the mat or ground, using that leverage to extend your legs and lift both knees into the air. Your body should now resemble an upside-down “V” shape.
3. Extend. Extend and lengthen your spine, simultaneously pressing through the palms of your hands and balls of your feet. Pull your pelvis up toward the ceiling, using the triceps in your upper arms to help stabilize your form. Some yoga teachers suggest drawing your shoulder blades down your back, while others prefer externally rotating the joints to support the body instead.
4. Hold and release. Hold your body in position, making sure to breathe properly. Slowly bring your knees back to the floor to release this asana, or use it to transition into another pose.
   https://www.masterclass.com/articles/downward-dog-explained#5-benefits-of-downward-dog