5. Adho Mukha Svanasana, or upside-down dog posture

This pose is typically used as a transitional or resting position and helps improve the flexibility of the hamstrings, calves, Achilles tendons, ligaments, and shoulders. As a variation of the downward dog posture, start by positioning yourself on all fours, with your knees aligned with your hips and your hands firmly on the mat.

Begin by inhaling as you stretch your legs, then exhale as you lift your hips as high as possible. Keep your legs, spine, and arms engaged and aligned. Hold the pose for at least 20 seconds while taking deep breaths. To return to the starting position, gently lower your knees back to the floor with control.