I'm going to show you how to get into my favorite yoga pose, seal pose from downward dog.
Physical Benefits of this pose:
Good Stretch to shoulders & spine
All muscles in back & neck get toned
Concentration to help calm the mind
From downward dog, inhale onto your knees.
Once you're on your knees, exhale and lean your torso forward
Place your palms on the floor
Inhale and push yourself up, onto your hands.
From there, your body should be stretched out and your shoulders soft through your body.