Upward Facing Dog Pose

How to do Upward Facing Dog Pose

1. Extend your legs back and rest the tops of both feet on the mat.
2. Place your palms beside your lower ribs, with your elbows pointing back.
3. Spread your fingers and press evenly through your palms and finger pads.
4. Press through the tops of both feet, keeping your toes long.
5. Press through your hands to straighten your arms without locking your elbows.
6. Engage both legs to lift your knees and thighs clear of the mat.
7. Bring your shoulders over your wrists while pressing the floor away.
8. Lengthen your chest forward and upward without sinking into your lower back.
9. Look forward and keep the back of your neck long.
10. Lower your knees, then bend your elbows to bring your torso to the mat.

Benefits

Upward dog brings a stretch across the front of your torso, including the muscles between your ribs.