Stand at the back of your mat and circle your arms out to the sides to reach toward the ceiling.
Keeping your back straight, bend forward, hinging at your hips to bring your hands to the mat. This position brings length to the back of your legs. If your hamstrings are tight, bend your knees a bit to take tension off your muscles.
Walk your hands forward, moving into a plank, and hold each step to stretch your calves a bit.
Hold the plank for a few seconds.
Walk your hands back to your feet until you are in another forward bend. Slowly roll up to standing, letting your head hang and keeping your neck relaxed. Straighten upright to complete one rep.