Upward facing dog (Urdhva Mukha Svanasana) - Vinyasatreats
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Upward facing dog (Urdhva Mukha Svanasana)

Upward dog is a backbend with the hips, thighs, and knees suspended off the ground, it is an activating, stimulating posture.

  • Lie on your stomach, with your hands next to the ribs, fingers pointing forwards, elbows tucked into your sides. 
  • Press the tops of your feet into the floor and engage the thighs and knees, and keep the tailbone pointing towards the heels.
  • On an inhalation press into your hands and feet, straighten your arms and lift your chest and legs off the floor.
  • Engage your lower belly and knit your lower ribs.
  • Draw the shoulder blades onto your back and lift your breastbone.
  • You can look straight ahead or up towards the ceiling.
  • Stay for 1 to 5 breaths.
  • To come out, as you exhale, lower yourself down to the floor or lift yourself into Downward Facing Dog pose.