Advanced Yoga Poses - Yoga upward dog pose with extension
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Upward Dog being the sister to the Downward Dog is going to incorporate spinal flexion
and strengthen the core and really open up the chest and the shoulders. Coming down with
your elbows right underneath your shoulders, curl your toes, extend back and always find
your active range of motion by starting here and with a slight bend of the elbows you release
the energy through the top of the head. You don't want to arch in the back, and you want
to pull your navel into your spine so you're not resting and letting that fall into the
mat so you're supporting the integrity of the spine, keeping a slight bend in the elbows
and looks center, release, retract in the scapula so your shoulders fall right out of
your ears. Inhale exhale really release up to the pelvis into the top of the head, try
not to let everything fall into the mat, holding for ten to twenty seconds, breathing inhale,
exhale, back into Child's Pose or Shell Stretch and roll up. The biggest mistake you'll see
with an Upward Dog is arching the back and putting too much hyper, flexion on the low
back. Your goal is to elongate the spine and reach your energy through the top of the head
and work within your active range of motion on your upper dog.
