Yoga Sun Salutation: Upward Dog Pose

Video Transcript

"The next position flowing arcs, is going to be upper facing dog. So starting from mountain pose. Deep breath and now reaching, exhale, reaching forward into standing forward fold. Again, stepping one foot back or hopping both back into plank and then lifting into downward facing dog, pressing the heels into the floor. Softening and using elbows as we get down, head first, hips follow into upper facing dog. So what you've got here is your gluts are engaged, top of the feet are flat on the floor, and you're lifting up. You're going to keep the shoulders down away from the ears, shoulder blades squeezed together. If you feel like it's too much pressure on your lower back, you can take this position down on the floor, and just take your hands off the floor, which is also good if your wrist are hurt or if you have carpal tunnel syndrome. And just lifting up, using the muscles in the small of the back to hold the pose. Ok, you want to take it up higher, hands are beside you and you're lifting all the way up, just as high as you can, keeping the elbows in, shoulders down away and relaxed. Shoulder blades squeezed together. And if you want a little bit extra you can also drop the head back. And so this is your upward facing dog."