10. Adho Mukha Svanasana, or upside-down dog posture
This position is generally a transitional or breaking pose and allows you to focus on flexibility in the thighs, calves, Achilles tendons, ligaments and shoulders. Since this is a version of the dog pose, you need to start by lying down on four service points (knees and hands on the mat) to make sure your knees are at the same level as your hips.
Start by inhaling, stretching your legs to lift them, and exhaling to make your hips as tall as possible. Your legs, spine and arms should be tight. Hold the posture for at least 20 minutes and take numerous deep breaths. To return to the starting point, pull your knees tight and bring them slightly into the floor.
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