Welcome back to the eighth week of our On-the-Go series! This week we’ll explore a strength-building pose that assists with gaining the courage to make those small steps toward the life you desire. Dolphin pose is an amazing prep for headstand — a scary pose for many yoga practitioners  — and incorporates the many qualities we need to begin making changes in our own life. Follow along as I explore this empowering pose and how it relates to daily life.

Come onto your yoga mat and begin on your hands and knees. Bring your knees a couple of inches behind your hips, curl your toes under and lift your hips up to downward facing dog — an inverted “V” pose. Pedal your feet back and forth a few times, shake out your head and neck, and work out any kinks in your body with gentle movements. Lower onto your forearms. Place your elbows directly under your shoulders, interlace your hands, and take a few deep breaths here. If your back is rounding, bend your knees slightly to lengthen your spine, otherwise keep your legs straight. Take five to 20 full breaths in this pose. To release out of dolphin, lower your knees to the floor, drop your hips to your heels, and rest in child’s pose with the forehead on the mat.

This pose improves digestion, relieves discomfort from headaches and stress, strengthens the upper body, and lengthens the hamstrings.

Kimberly Wilson is the founder of Tranquil Space Yoga and Tranquil Space Foundation.

Visit kimberlywilson.com.