Down-dog can be regressed and progressed to suit you. Strengthening and lengthening energies can be applied simultaneously.
1- Begin in child’s pose with arms extended overhead toes tucked
2- Lift knees off mat until fully extended or soft to maintain a long spine
3- Separate feet about 6 inches ($ bill from big toe to big toe)
4- Internally rotate thighs
5- Hug Navel towards spine
6- Broaden through shoulders drawing shoulders away from ears
7- Externally rotate shoulders and internally rotate forearms
8- Ground through palms drawing index finger and thumb towards each other
9- Breathe in through nose feeling an expansion and breathe out through nose drawing belly towards spine.