Upward Facing Dog

A yoga backbend that stretches the front of the body while strengthening the arms and shoulders. Push your upper body upward with straight arms from a prone position.

Instructions

1. Lie on your stomach on a yoga mat with the tops of your feet on the ground, about hip-width apart.
2. Place your hands directly under your shoulders at approximately rib level.
3. Press firmly through your palms and straighten your arms to lift your chest off the floor.
4. Roll your shoulders back and down, opening your chest fully.
5. Keep your hips and legs engaged on the ground with legs extended.
6. Gaze slightly forward or keep eyes neutral on the mat.
7. Hold for 15-30 seconds while maintaining steady, deep breathing.

Tips

• Engage your leg muscles to protect your lower back.
• Press through all four corners of your hands for stability.
• Keep shoulders relaxed away from your ears.
• If wrist pain occurs, reduce the amount of weight on your hands.
• This pose is excellent for chest flexibility and shoulder strength.