From Extended Wide Squat, walk your feet back coming into Downward Facing Dog with equal weight on the hands and feet. Relax the shoulders and head, and gaze at your navel as you take a couple breaths stretching the backs of the legs.
As you inhale, shift weight forward into your hands as you scoop the chest between the hands, coming into Upward Facing Dog with the toes tucked.
Exhale to lift the hips up, and press the chest back, returning to Down Dog.
Flow between these postures three times, pausing in either pose to spend a little more time opening areas that are tight for you. This should take about 40 to 60 seconds.