UPWARD FACING DOG POSE INSTRUCTIONS
1. Lie on your stomach with your forehead on the floor, palms beside your waist and your legs stretched back.
2. Inhale, straighten your arms, lift your torso up, press the top of your feet into the floor and lift your thighs.
3. Stay in Urdhva Mukha Svanasana for 15 to 30 seconds.
Straighten your arms and keep them perpendicular to the floor, open your chest and draw the shoulder blades onto your back. Face front, bring your tailbone toward your pubic bone and draw the navel in and up.
URDHVA MUKHA SVANASANA BENEFITS
The upward facing dog pose opens the heart, chest and lungs, improves posture and stretches the front of your body and your upper back. It also strengthens the arms, shoulders and spine, and stimulates the abdominal organs.
Headaches, pregnancy or back injury.