Today’s dose of tranquility to go is the post-down-dog pose in our sun salutation series and builds heat coupled with upper-body strength. From down dog, inhale and bring your body forward so that your shoulders are directly over the wrists. Exhale and pull back to down dog to ensure that the length between your hands and feet doesn’t shift in the transition. Finally, inhale back to plank pose and visualize your body strong and sturdy like a board.

Spread your fingers wide and distribute the weight evenly into the palms of your hands. Slide your shoulder blades down your back and away from your spine. Hollow out your armpits as if you were holding a delicate egg inside. Press away from the floor and draw your arm muscles toward the bone. Activate your leg muscles. Lengthen your head so that your neck is an extension of the spine in a slight diagonal line. Draw the navel in toward the spine and scoop your tailbone slightly to avoid sinking hips. Breathe deeply. Find your strength within. Stay here for 20 seconds to two minutes.