Steps for Upward facing Dog
make sure your body is warm before coming into this pose
1. prepare for the pose lie on your stomach with legs long and hip width apart. Tops of the feet on the ground.
2. Bend your elbows and place your palms flat to the ground under the shoulders spreading your fingers wide to stabilize yourself.
3. Inhale and push your palms into the floor while straightening your arms and lifting your chest while lifting your torso and legs a few inches off the ground. Keep thighs firm and slightly turned inward.
4. Once fully extended make sure your wrists are directly under your shoulders. Aligning the wrist, elbow, and shoulder.
5 Look straight ahead or let your head tip back slightly (keep it in alignment with your spine).
6. With each exhale, gently release deeper into a backbend. Hold for at least 5 breaths then return to starting position.
Modifications: If you have a tight lower back or back problems. Modify this pose by keeping the legs and hips in contact with the floor. you can also bring the torso half way up keeping a bend in the elbows instead of straightening the arms all the way.
Benefits
Strengthens: Arms, Wrists, Back
Stretches: Chest, Shoulders, Abdominals, Hip Flexors
contraindications
Carpel tunnel sydrome
Pregnancy
Current Back problem