Downward Dog

How to do it

1. Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
2. Spread your fingers wide and press your palms firmly into the mat.
3. Tuck your toes under and on an exhale, lift your hips towards the ceiling, straightening your legs as much as comfortable without locking your knees.
4. Your body should form an inverted 'V' shape. Keep your spine long and straight, avoiding rounding your back.
5. Press your heels towards the floor (they don't have to touch) to deepen the stretch in your hamstrings and calves.
6. Let your head hang naturally between your arms. Engage your core to support your lower back.
7. Keep your arms straight and externally rotate your upper arms, pushing the floor away.
8. Hold the pose for several breaths, focusing on deep, even breathing.

More hamstring exercises

Clean

Glute Ham Raise