Upward Facing Dog

Urdhva Mukha Svanasana

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Step By Step

1. Lie on your stomach with your legs straight and your feet hip- width distance apart. Point your toes straight back behind you, and press each toe into the floor.
2. Place your hands beside your chest with your palms facing down. Spread your fingers wide and press your finger pads down.
3. On an inhale breath, press your hands and fingers into the floor as you straighten your arms and lift your chest and torso upwards.
4. Engage your thighs and press down through your hands and feet as you lift your thighs from the floor. Keep your gluteal muscles slightly engaged, but not contracted.
5. Look forward or upward while lifting your chin just slightly away from your chest. Be mindful not to compress your neck (cervical spine) by tilting your head back too far.
6. Hold here for several breaths. Release by lowering to the floor or pressing back into Downward Facing Dog.