Puppy Pose. Personally, I don’t advise to grab the head of your mat. The action of grabbing on it might cause tension on your shoulders, and it’s just what we don’t want here.
If you can’ lift the knees from the floor it is perfectly fine, keep them bent. Perhaps after a week of daily practice, you will.
Breathe X 10 Times
Place the hands on your mat shoulders distance from each other. Gently, position the chin In front of your hands. Lift the butt, and extend the legs. Heels pushing forwards, bum reaching up and forward, relax the area between the shoulders. Belly in. Gaze forward.
Come from knee position. Place the arms between your legs on the floor, and fully extend. Position the chin on the mat. If you can lift both legs, or just stay here for a few breathes.
Heels pushing forwards, bum reaching up and forward, relax the area between the shoulders. Belly in. Gaze forward.