From Downward Dog

Downward-Facing Dog with Heel Raises
From Downward Dog, lift both heels up, then slowly lower them down.
You can repeat this a few times to warm up the feet and ankles.

Downward-Facing Dog with Hamstring Stretch
From Downward Dog, bend one knee while keeping the other leg longer.
Switch sides slowly to ease into the backs of the legs.

Three-Legged Downward-Facing Dog
From Downward Dog, lift one leg up behind you.
Hips stay level. The spine stays long.
Lower the leg and change sides.

Revolved Downward-Facing Dog
From Downward Dog, lift one hand and reach it toward the opposite leg.
Twist gently through the torso, then return and change sides.

GLOSSARY

switch sides - zmień stronę
hamstring - tylna część uda; mięśnie tylnej części uda
torso - tułów
warm-up - rozgrzewka
heels up - pięty w górę