HOW: Get set-up in a down dog position, but with your knees bent. Perform the exercise by squeezing your quads to fully straighten your knees, hold that position, then return to starting position and repeat.
FEEL: You will feel your quad muscles working with this exercise along with a calf and hamstring stretch behind your knee. You may also get an upper body workout with this as well.
COMPENSATION: Focus on knee movement only and getting your knee fully straight while keeping the rest of your body still.