If you've had some exposure to yoga, you've heard of the name "downward facing dog". It is the first basic pose that you will encounter at the beginning of yoga, and it focuses on the muscles of the back, abdomen and limbs by stretching the entire back, including the back, hamstrings, calves and Achilles tendon, and also relaxes the heart and brain. Step 1: Kneel on the yoga mat with your hands straight on the ground. Step 2: Push your hands forward, push your legs together, slowly raise your hips, press your heels down to the ground, straighten your knees and back, and keep your hands, waist and hips in line. Note that the palms of both hands should be completely pressed against the yoga mat to avoid wrist injuries. Step 3: Relax your neck with your head hanging naturally, bend your body to 90 degrees, and keep breathing deeply, maintaining this position for about 30 seconds.