Upward Facing Dog

Setup

1. 01Lie prone with hands under the shoulders, legs extended, and tops of the feet on the floor.
2. 02Point the elbows back along the ribs.
3. 03Press the tops of the feet lightly into the floor.
4. 04Engage the glutes gently to protect the lower back.

Execution

1. 01Press through the palms and straighten the arms, lifting the chest.
2. 02Lift the thighs and hips off the floor so only hands and feet bear weight.
3. 03Roll the shoulders back and down while reaching the chest forward and up.
4. 04Hold for a few breaths, then lower under control.

Checkpoints

• -Shoulders stay stacked over the wrists.
• -Thighs and knees hover off the floor.
• -The extension is spread through the whole spine, not pinched at one lumbar segment.
• -Neck stays long; gaze forward or slightly up, not cranked back.

Common mistakes

• -Letting the hips rest on the floor, which dumps stress into the lumbar spine.
• -Shrugging the shoulders toward the ears.
• -Hyperextending the neck to look at the ceiling.
• -Holding the pose while breath-holding.