Urdhva Mukha Svanasana (aka Upward Facing Dog) is an invigorating back bend that opens the chest and shoulders and strengthens the arms and legs. A central pose, repeatly practiced as part of the sun salutation vinyasa flow.
Step by Step
1. Place hands shoulder width part, tops of your finger tips aligned with the tops of your shoulders. Feet hip with apart.
2. On a deep inhalation, press top of your feet into the ground and engage your thighs and lift knees away from the floor.
3. Legs should be strong and active, do not clench your buttocks :)
4. Draw in your lower abdomen to support your lower back.
5. Spread your fingers, then press your hands into the floor, lengthen through your arms, bring your shoulders back and down, away from your ears.
6. Open your chest and lift your heart.
7. Look forward, or gaze back with chin up and long neck
You can hold this pose for 5 to 15 breaths. Enjoy!
Photo by Ale Romo
MALAKAI 