Begin by moving left knee forward on the ground underneath you and extend the right leg extended out behind. Keep hips square and then stretch the spine by pressing hands into the floor and lifting body up away from the ground.
Come to a table top position and tuck your toes under. Press up and back into downward facing dog, keeping your heels up off the ground and the knees slightly bent (especially if you have tight hamstrings).
Seated Cat Cow: Start in an easy cross-legged position with hands at heart center in a prayer position. Sit on a block or a rolled up towel to elevate hips – this is usually more comfortable for runners.