Strengthens arms, wrists, core, spine and thighs. Opens chest and shoulders while improving posture.
Upward-Facing Dog Pose (Sanskrit: Urdhva Mukha Svanasana)
- Begin lying down on mat (face down). Legs are lengthened behind with inner thighs spiraling so all ten toes and top of feet are planted in mat.
- Place palms into mat between shoulders and waist with elbows back. Roll shoulders down the back and engage abdominals by drawing navel in towards spine. Open chest, broaden collar bone and lengthen the spine. Inhale and on exhale, press into palms and lift body away from the mat without sinking into low back. Palms are planted equally and arms are engaged.
- Press into top of the feet and engage legs. Legs are lifted away from mat and gaze is forward while chest is open. Stay in pose for 2-3 breaths. Release by lowering slowing to the floor and move into Child’s Pose to release the lower back.
- Note: Traditionally this pose is part of the full Sun Salutation series and is approached after a Chaturanga Dandasana. If performing a modified Sun Salutation, Cobra is the pose performed.
Namaste – The light within me honors the grace and wisdom within you.