Upward Facing Dog Pose Begin by lying face-down on the floor with your legs extended behind you, spread a few inches apart. The tops of your feet should rest on the mat — do not tuck your toes, as this can crunch your spine. Place your hands on the floor alongside your body, next to your lower ribs. Point your fingers to the top of the mat and hug your elbows in close to your ribcage. Inhale as you press through your hands firmly into the floor. Straighten your arms, lifting your torso and your legs a few inches off the floor. You can also enter the pose by starting in Plank, then lowering into Chaturanga. From Chaturanga, draw your body forward by pressing through your palms and rolling over your toes. Align your shoulders directly over your wrists and straighten your arms. Press down firmly through the tops of your feet. Strongly engage your leg muscles to keep your thighs lifted off the floor. Keep your elbows pressed alongside your body. Drop your shoulders away from your ears and lift your chest toward the ceiling. Draw your shoulders back and your heart forward, but do not crunch your neck. If your neck is flexible, tilt your head to gaze toward the sky. Otherwise, keep your head neutral and your gaze directly forward. Your thighs should be firm and turned slightly inward. Your arms should also be firm, slightly turned so that each elbow crease faces forward. Only straighten your arms as much as your body allows. Deepen the stretch as your practice advances, but avoid straining to achieve a deeper backbend. Actively press your shoulder blades into your upper back. Keep your elbows hugged in to your sides. Broaden across your collarbones and lift your heart. Glide the tops of your shoulders away from your ears. Distribute the length of the backbend evenly through your entire spine. Remember to post a picture of you performing this pose and tag one other person as well as @revolutionyogaofficial #Back2Basic for a chance to win a free yoga class! #upwardfacingdogpose #longisland #newyork #yoga #newyear #january #newyearnewyou #fitness #health #yogachallenge #yogaeverydamnday #Back2Basic #yogalove #revolutionyoga #yogajourney #fitspo #nyyoga #liyoga #newyorky https://www.instagram.com/p/BsapSQnlNg_/?utm_source=ig_tumblr_share&igshid=1r6nzeugphbkk
