How to Do the Yoga Up Dog Pose
Yoga up dog pose is also called Chataronga. It requires a lot of upper body strength and is often used in Vinyasa or yoga flow classes to make the routine more challenging. It is a great pose to incorporate into your yoga routine, especially for women who can tend to have weak upper body strength. Using this pose can help you to strengthen and tone the arms and chest.
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Instructions
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Come onto the floor in a high push-up position. This is similar to being at the top of a push-up exercise. The elbows should be straight but not locked. The body should be in a straight line and the hips should not be higher then the shoulders.
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Keeping your elbows close to your body, slowly lower yourself down to the floor keeping your body straight. Do not let the chest or hips come down first. The entire body should reach the floor all at the same time.
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Lift the chest and head up into cobra pose and push into your hands and raise your body off of the floor. Your palms and toes should be on the floor. Once again, the body should be completely straight.
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Work on pressing the shoulder blades down the back and hugging the elbows into the body.
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Try to go straight into up dog without touching the floor at all once you have become stronger. Just lower down almost to the floor and push right into Chataronga.
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Change it up. Some people prefer to do this posture by rolling over on the toes so that you are on the top of your toes, versus having them curled. Try both variations to see which feels best for your body.
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Compromise. If you do not have the strength to go all the way to the floor, just lower yourself down as far as you can keeping the body straight and then push into up dog. With constant practice, you will become stronger and eventually be able to go to the floor.
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