Yoga Level 2: Upward Facing Dog

Lie face down on the floor.

Your straight behind you and together.

Bend your elbows back along your sides and place your hands on the floor at about waist level. Finger tips point forward.

Inhale.

Exhale: Roll your shoulders back and let your shoulder blades slide down your back as you press through your hands, and extend your spine, lifting your body away from the floor.

Your legs are hugging together and lift away from the floor as well.

Press down and back through your hands so that your chest and body feel like they are moving up and to the front, through your arms.

Lift your chest and look up

Support this move by sending your tailbone down and engaging your abdominal muscles.

Hold 3 to 5 breaths.

Exhale to lengthen your spine and return to beginning position.


Instructions written by Marguerite Ogle.