Dog with head up Urdhva Mukha Svanasana

17/02/2024 in Yoga #YOGA #instruction #exercise

Instruction Dog with head up Urdhva Mukha Svanasana

Exercise description

Aim: Symmetrical position, bend backwards with support on the hands Performance instructions: You can transition to upward dog from downward dog or plank position. From plank position transitioning to the easier version of head up dog, lower your knees to the mat and then thrust your straight hips forward towards the short edge of the mat. Briefly bend your elbows outwards, just to bring your chest forward and then straighten your elbows, roll your shoulders outwards, feel your shoulder blades come together and your chest is wide, long. Stretch the space between your navel and sternum. Check that your palms are completely against the mat, and that there is no free space between the inside of your hand and the mat. Push off the mat so that you are lifting up on your palms, feel that this movement activates the shoulder girdle and back, notice that the shoulders move away from the ears and the neck is long and relaxed. Lower your chin towards your sternum, relax your abdomen, straighten your knees by tightening the fronts of your thighs, straighten your hips by tightening your gluteal muscles. Keep knees and shins slightly elevated off the floor. Push your heels backwards. Push off all the time with your palms towards the ceiling, shoulders pointing backwards.