Upward Facing Dog
Lying face down, the straight arms press the chest up and forward until the hips and thighs leave the floor, only the hands and the tops of the feet down; held for time.
How to do it
Setup
Face down, hands flat beside the lower ribs, legs long, the tops of the feet on the floor.
Steps
- Press the hands down and straighten the arms, lifting the chest forward and up.
- Lift the thighs off the floor on the tops of the feet, shoulders down and back.
- Hold and breathe, then lower slowly to the floor.
Common mistakes
Shoulders hunched up to the ears: press them down and open the chest. Lower back taking the whole bend: lengthen the tailbone and spread the arch up the spine. Hips sinking back to the floor: press through the hands and feet, or stay in the cobra until the lift comes.
Breathing
Slow and even through the hold.
