How to Do an Upward Facing Dog | Yoga

How to Do an Upward Facing Dog | Yoga


Urdhva mukha svanasana, upward facing dog. I’ll start in a downward facing dog, take
you through plank, lower down chaturanga dandasana, and then come into upward facing dog and I’ll
hit all the little places in between. Okay? So, adho mukha, downward facing dog begins
to come here. And then you’re going to peel forward into
your high plank pose. Exhale to lower you down chaturanga and then
lean into one foot. Set a foot onto the floor. Point for the ankle, but spread the toes so
you use the thigh bones. And the thigh bones will lift away from the
floor. Next, I’m going to take my heart forward. Wrap the shoulder blades back. And arms can be itty bitty bend. A little bend in the elbows so you can transfer
softness into the heart to come out one toe or both toes. It doesn’t matter. One’s not cheating. It’s just your preference. And then back through downward facing dog. So that’s the overall movement. Now let’s talk about some specifics. Okay? So, as you come to high plank pose, I want
you to think about melting between your shoulder blades. So you can see right now that my shoulder
blades are on my sides. What I want to be able to find is that my
shoulder blades come closer together, but my belly has to suck in like crazy in order
to keep it from not doing that. Right? So I’m going to melt the shoulder blades separate
from my belly. So my belly is going to reach in. As I lower down, I’m just continuing to melt
those shoulder blades closer and closer together. And then as I come forward for upward facing
dog, my shoulders blades just stay where they are. And I roll back to downward facing dog. So I literally think about my shoulder blades
being those two little hands assisting down and then helping lift up here. And then taking back in a downward facing
dog. So it might be a little helpful tip for you
for urdhva mukha svanasana, upward facing dog.