Upward-Facing Dog
Maya - Pose Assistant
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Benefits
Upward-Facing Dog is a dynamic backbend/chest opener strengthening spine, arms, wrists; stretching chest, shoulders, abdomen. Improves posture, energizes, key in Sun Salutations.
Practice Guide
Lie prone or transition from Chaturanga. Hands alongside lower ribs, fingers forward.
Legs extended, press tops of feet firmly down. Engage quads, lift knees/thighs off floor.
Inhale, press firmly into hands, straighten arms, lift torso/hips completely off floor (only hands/tops of feet touch).
Roll shoulders back/down. Broaden collarbones, lift sternum up/forward.
Keep legs active, glutes engaged (not clenched). Support lower back.
Gaze forward/slightly up, neck long.
Hold briefly or flow. Exit: exhale lower OR lift hips to Downward Dog.
Modifications
Keep thighs on floor (like high Cobra).
Slight bend in elbows.
Use blocks under hands.
Actively press tops of feet down.
Safety Notes
⚠Acute back injury
⚠Carpal tunnel syndrome
⚠Headache
⚠Pregnancy (avoid/modify)
⚠Shoulder injury (requires stability)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.