#WorkoutWednesday – This pose happens to be one of my favorites, and I've included it in both my warm-up and cool-down routines. You might be wondering, "How long should I hold this pose?" Well, according to the experts, for maximum benefits, it's recommended to hold it for at least 30 seconds. This pose provides an excellent stretch for your hamstrings, shoulders, calves, and spine, and it can help relieve back pain caused by tight hamstrings. This one is 8”x8” Yoga Chick – Downward Dog . . . .