Urdhva Mukha Svanasana ~ You begin this pose in a prone position on the mat, with tops-of-feet on the floor. The elbows are bent and palms are on the floor close to the hips (forearms are perpendicular to the floor). With an inhale, practitioner pushes body upwards while lifting the torso and legs off the floor. The quadriceps are firm and turned inward toward the midline. A good tip is to keep the buttocks firm but not tight and lift the pubis toward the navel for a strong asana. This is one of the traditional sun salutation sequence poses but it can also be practiced individually. Those with back injury, carpal tunnel syndrome or pregnant should avoid this pose. Upward facing dog improves posture, strengthens the spine, arms and wrists.
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