Video: Yoga Upward Dog Pose with Extension

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The yoga upward dog pose with extension is a more advanced yoga pose. If you are experienced with yoga, learn the upward dog pose in this free yoga video.

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Chloe Jul 02, 2011
Did you mean hyper extension?

Video Transcript

Upward Dog being the sister to the Downward Dog is going to incorporate spinal flexion and strengthen the core and really open up the chest and the shoulders. Coming down with your elbows right underneath your shoulders, curl your toes, extend back and always find your active range of motion by starting here and with a slight bend of the elbows you release the energy through the top of the head. You don't want to arch in the back, and you want to pull your navel into your spine so you're not resting and letting that fall into the mat so you're supporting the integrity of the spine, keeping a slight bend in the elbows and looks center, release, retract in the scapula so your shoulders fall right out of your ears. Inhale exhale really release up to the pelvis into the top of the head, try not to let everything fall into the mat, holding for ten to twenty seconds, breathing inhale, exhale, back into Child's Pose or Shell Stretch and roll up. The biggest mistake you'll see with an Upward Dog is arching the back and putting too much hyper, flexion on the low back. Your goal is to elongate the spine and reach your energy through the top of the head and work within your active range of motion on your upper dog.

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Yoga Upward Dog Pose with Extension

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