Yoga Upward Facing Dog

Sanskrit: Urdhva Mukha Svanasana
Type: Standing
Level: Intermediate

• Lie facedown on the floor. Bend elbows and place hands on the mat in line with lower ribs
• . Hug your elbows in line with your torso. Tuck your toes and take an inhale.
• As you exhale, push the floor away like a push-up.
• Straighten your arms and broaden across the chest, hovering your hips a few inches above the floor at the same time.
• As you bend your elbows and push up, keep your hips on the ground and roll your shoulders down the back.
• Straighten as much as possible through the arms and focus on elongating the spine. If you feel any pain or compression, slowly lower down onto your stomach.