Upward-Facing Dog (Urdhva Mukha Svanasana)

Targets the chest, spinal extensors, triceps, and hip flexors (which are stretched as the thighs lift off the floor), demanding significant wrist and arm strength. Helpful for building the pushing strength essential to vinyasa practice, opening the chest and upper back into full extension, and as the standard backbend in sun salutations for intermediate and advanced practitioners. The movement from Chaturanga rolls over the toes to the tops of the feet, presses to straight arms, lifts the thighs and hips completely off the floor, and draws the shoulders back and down away from the ears.

Cues

• Press into the hands, lift the thighs off the mat, and roll the shoulders back.