Upward Facing Dog

How to

1. Lie face down on the mat with your legs extended straight back, tops of the feet pressing into the mat.
2. Place your hands beside your lower ribs, elbows close to your body, fingers pointing forward.
3. Press firmly through the palms and tops of the feet as you inhale, lifting your chest and thighs off the mat.
4. Engage your core and thighs, keeping the shoulders rolling back and down, away from your ears.
5. Keep the arms straight but avoid hyperextending the elbows; distribute the weight evenly through the hands.
6. Lift through the crown of your head, keeping your neck long and gaze forward or slightly upward.
7. Hold the pose for a few breaths, maintaining a smooth, even breath.
8. To exit, exhale and slowly lower your body back to the mat, transitioning into Child's Pose for a gentle release.

Benefits

• Strengthens the arms, wrists, and spine.
• Increases flexibility in the spine and chest.
• Opens the chest and shoulders, improving posture.
• Relieves mild fatigue and stress by energizing the body.
• Stimulates the abdominal organs, aiding digestion.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher