Upward Facing Dog

About This Pose

From cobra, straighten the arms fully and lift the thighs off the mat, balancing on the tops of the feet and the hands.

How to Practice

1. 1

   From Cobra or lying prone, place the hands flat under the shoulders.

2. 2

   On an inhale, press firmly into the hands and straighten the arms fully.

3. 3

   Lift the thighs completely off the mat, balancing on the tops of the feet and the hands only.

4. 4

   Roll the shoulders back and open the chest fully — this is a deep backbend.

5. 5

   Keep the neck long and avoid crunching the back of the neck by looking too far up.

6. 6

   Hold for 3–5 breaths. Exhale to lower, or press back to Downward Facing Dog.

Benefits

• Deep chest opener, strengthens the back and arms, energising