Upward dog (hold)

Urdhva Mukha Svanasana

Yogaintermediatetimedno equipment

Prone backbend supported ONLY by straight arms (palms under shoulders) and the tops of the feet; thighs, knees and hips are lifted a few cm off the floor while the chest opens forward and up between the arms.

How to do it

1. Lie prone, palms flat beside the lower ribs, legs straight hip-width, tops of the feet flat with toes pointing back (not tucked).
2. Press into the palms and straighten the arms fully so the wrists sit under the shoulders and the arms are vertical.
3. Press the tops of the feet down so the knees, thighs and pelvis lift off the floor; legs stay straight.
4. Chest moves forward through the arms, shoulders draw down away from the ears, spine arches evenly; gaze forward or slightly up, neck long.

Muscles worked

Supporting: lower back, triceps, abs, chest, shoulders, glutes