Stretch #1: To start, get on your hands and knees on the mat. Place your hands below your shoulders and your knees below your hips. Next, move your hands farther apart and press your thumb and forefinger into the mat. Then press your feet into the mat and move your hips toward the ceiling. Straighten your legs as much as you can, and press your heels into the mat. Your back should be straight and your head between your arms. Hold this pose for a few seconds. Which question helps you better understand what the pose should look like? How many seconds should this pose be held? How far apart should my hands and feet be? How many times should I perform this stretch? How hard should I press my heels into the mat?