If you can only do one yoga pose

Down-dog

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.