Stretches the shoulders, hamstrings, calves, arches and hands
Start on your hands and knees, fingers spread and index fingers parallel or slightly turned out. Tuck your toes and, as you exhale, lift your knees off the floor. Keep them slightly bent, heels lifted away from the floor, as you lengthen your tailbone and press it back and up. Lift your sitting bones toward the ceiling, and engage your inner leg muscles, drawing them up. As you exhale again, push your thighs back and stretch your heels down or towards the ground. Straighten (but don't lock) your knees if you can, and press your shoulder blades firmly against your back as you draw them toward your tailbone. Keep your head between your upper arms. Stay here for 1 to 3 minutes, "walking" back and forth between legs for an added calf stretch, if desired.