Adho Mukha Svanasana (Wall)

1. Stand facing a wall, about arm's length away.

2. Place your hands on the wall at shoulder height and shoulder-width apart.

3. Walk your feet back, away from the wall, until your body forms an inverted 'V' shape.

4. Keep your arms straight and your fingers spread wide on the wall.

5. Allow your head to hang freely between your arms, avoiding tension in your neck.

6. Press your heels towards the floor, feeling a stretch in your calves and hamstrings.

7. Engage your quadriceps by lifting your kneecaps.

8. Lengthen your spine by drawing your tailbone towards the ceiling.

9. Breathe deeply and evenly, holding the pose for several breaths.

10. To release, walk your feet back towards the wall and slowly come back to standing.

1. Stand facing a wall, about arm's length away.

2. Place your hands on the wall at shoulder height and shoulder-width apart.

3. Walk your feet back, away from the wall, until your body forms an inverted 'V' shape.

4. Keep your arms straight and your fingers spread wide on the wall.

5. Allow your head to hang freely between your arms, avoiding tension in your neck.

6. Press your heels towards the floor, feeling a stretch in your calves and hamstrings.

7. Engage your quadriceps by lifting your kneecaps.

8. Lengthen your spine by drawing your tailbone towards the ceiling.

9. Breathe deeply and evenly, holding the pose for several breaths.

10. To release, walk your feet back towards the wall and slowly come back to standing.