Downward Facing Dog
Stretches spine, back of legs, ribcage and more, relieves back tension, facilitates deeper breathing and more.
Step 1: Remove your shoes and socks if possible. Stand behind your chair with your hands on the back of the chair, about shoulder width apart. Take a few steps backward with both feet until your legs are perpendicular to the floor and your back is straight. (Your back and legs will be at a 90 degree angle with other and you will be looking straight down at the floor.) Let your head relax.
Step 2: Take a deep inhale, and as you exhale, press your hips and sitting bones back to the wall behind you. Pull your abdominal muscles in and feel your spine stretching and lengthening. Breathe.
Step 3: Spread your fingers apart. Relax your shoulders and let them roll out and away from your ears.
Step 4: Hold for 5 deep breaths if you can, then to release, walk your feet slowly forward and stand up straight. Release your arms down to your sides and stand in Tadasana (Mountain Pose) for 3 breaths with your eyes closed. Breathe slowly and deeply, and enjoy how you feel.