Downward Facing Dog
Adho Mukha Svanasana
Hands are shoulder distance apart, fingers spread wide, middle fingers press forward. Keep biceps framing ears, and ears away from shoulders. Lift sitting bones skyward. Press the tops of the thighs back. Keep a bend in the knees.
Firm the outer arms in and press the bases of the index fingers actively into the floor. As the top of the thighs moves back, focus on moving the inner thighs back as well. This will help you keep the slight lumbar curve in tact while evenly opening your hamstrings, hips, and shoulders.