Upward Facing Dog
To do the Upward Facing Dog Stretch, set up in the high plank position with your hands under your shoulders and your feet about hip-width apart. Then push forward onto the tops of your feet as you drop your hips toward the ground and press the ground away with your hands.
As you drop your hips, engage your glutes to extend your hips so that you don’t put too much strain on your spine. And push the ground away to press your chest out and make sure you don’t shrug your shoulders. You can then hold here or even rock your hips slightly, driving one hip more toward the ground then the other. Really engage your glutes to help extend your hips.
Beginners can lower their legs to the ground instead of being up on their feet.