Upward Facing Dog

Next in the sun salutation is Upward Facing Dog, or Urdhva Mukha Svanasana. This is a posture I see done incorrectly allllll the time. It takes patience and work to do the full expression of this posture (as seen below). To start, do Cobra. Lower yourself all the way down to the floor from Chaturanga Dandasana. Place your hands next to your chest and on an inhale, barely lift the chest. You're not using your arms much here, but your back muscles. Exhale back down. Inhale lift a little higher, this time use more of your arms, keeping your legs and the top of your feet firmly pressed into the ground.

The full posture goes like this: You've exhaled half way down for Chaturanga. Inhale, roll over your toes so the top of your feet are pressed into the earth, keep your shoulders away from your ears, elbows next to your sides and reach through your sternum as you push up. Your head is the last thing to look up, careful of the neck. Your thighs and calves are lifted off the ground, core is tight.

This stretch feels soooooo good after working your core or your back muscles. It should feel good. If it doesn't feel good, drop down so your legs are pressed into your mat (keep your shoulders away from your ears!). If that doesn't feel good, come down to cobra. Don't let your ego get in the way. Listen and honor your body.