Upward-Facing Dog

You Should Feel

Strong work in your arms and back. Deep opening across your chest and hip flexors. Stretch through the front of your body.

How to Get Into the Pose

• 1From plank, lower halfway down then press up, flipping to tops of feet
• 2Arms straight, hands pressing firmly into the ground
• 3Thighs lift off the mat, only hands and tops of feet touch the ground
• 4Chest lifts forward and up
• 5Shoulders back and down, away from ears
• 6Gaze forward or slightly up

Modifications

• •If low back is sensitive: Keep this a low cobra instead—thighs stay on the ground, elbows bent
• •If shoulders or wrists are sensitive: Take cobra pose instead
• •If neck is sensitive: Keep gaze forward instead of up
• •To deepen: Press higher through your chest, engage legs more strongly