Sassy Yoga Challenge Day 5: Urdvha Mukha Svanasana (upward-facing dog) and variations

Ok. Here are three ways to do this pose. Pick the modification that feels best in your body.

1. “Baby” Cobra (Bhujangasana). Lower all the way to the ground, place your hands under your shoulders. Press the tops of your feet into the mat and release your glutes. Use the strength of your low back (not your bum!) to lift your chest and shoulders up off the mat. Squeeze shoulder blades together.

2. Cobra / modified Up Dog (some people call this by different names).
I come to this pose most frequently from a modified chaturanga on my knees. Press your torso all the way up, keeping knees on the mat. Roll shoulders down your back. Gaze forward. Avoid collapse into your low back by engaging your core.

3. Upward Facing Dog (Urdvha Mukha Svanasana).
The full up dog posture, off your knees. The ONLY THINGS ON THE MAT are the palms of your hands and the tops of your feet. Press the tops of your feet into the mat and engage your quads (front of legs/thighs) to lift your knees off the mat. Engage your core. Roll shoulders away from your ears. Shine your heart forward. Gaze forward and stay long through your neck.

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