Upward Dog

A yoga pose that stretches the chest and shoulders while strengthening the wrists and arms. Lie prone and push your upper body upward using your arms.

Instructions

1. Lie on your stomach on the floor with the tops of your feet on the ground.
2. Place your hands directly under your shoulders, elbows close to your ribs.
3. Press your hands firmly into the ground and straighten your arms.
4. Lift your chest off the ground, rolling your shoulders back and down.
5. Keep your hips and thighs on the floor, legs straight behind you.
6. Hold the position while breathing deeply for 15-30 seconds.

Tips

• Keep your shoulders relaxed away from your ears.
• Engage your core and glutes to protect your lower back.
• Maintain neutral alignment in your neck, looking slightly forward or down.
• If wrist strength is limited, rest on your forearms initially.
• This is an excellent chest and front body stretch and can follow backbends.