Upward-Facing Dog • Urdvah Mukha Svanasana


STEP 1 - Begin by lying on your belly with your hands at the sides of your lowest part of your ribcage, and your feet hip width apart, toes pointed.

STEP 2 - Press into the hands and lift the upper body off the mat by straightening your arms. Press into the tops of your feet and all ten toes down into the mat to lift your thighs off the matt and engage your quads. Strengthen your hamstrings and press your tailbone down, as you pull your belly in. Spin your knees towards one another.

STEP 3 - Roll your shoulders forward, up, and back. Stretch your legs dynamically. As you inhale, pull your sternum forward then up. Relax your neck and your jaw, and stretch your legs even more. Exhale and release back to the floor.

Target Area:

Chest, Core, Shoulders

Therapeutic Focus:

Squeezes kidneys, adrenals and liver; and opens chest and shoulders.

Props & Modifications:

Modify by keeping elbows slightly bend and for props, use blocks under your hands.