Tip:
Highlight text to annotate it
X
Upward Dog is a sister to the Downward Dog. And, you're going to work in flexibility to
the spine. Make sure you start with a very basic movement.
First, on Upward Dog we're going to come down to our elbows underneath the shoulders. And,
curl our toes towards the back edge of the mat. And, release down. Again, keeping integrity
of the elbow underneath the shoulders. And, this might be it for a beginning pose right
here. We want to think about elongating through the top of the head. The goal is not to arch
in the back. And, to always keep active abs. Core strength pulling navel to spine. You
don't want to let your belly sink into the mat. You want to hold and support the spine,
just like if you were standing or about to do a crunch. You want to make sure you've
got support. And, as you get more flexibility you can release up with a slight bend in the
elbows. Up, off the upper thigh. Navel into spine. Big inhale. Exhale, release. And, think
of shooting that energy right through the top of the head. Try not to round forward
or arch back. But, maintaining neutral posture. And, that's your foundation for the pose.
Inhale. Exhale, extend. Slight bend in the elbows. Shoulders away from the ears. Lifting
all the energy through the top of the head. And, exhale and release. Bring your hands
back underneath your shoulders. Come up on all fours. And, release your hips back towards
your heels.