HOW TO: UPWARD-FACING DOG

The Sanskrit name for the upward-facing dog pose is urdhva mukha svanasana, with urdha meaning upward, mukha meaning face, svana meaning dog, and asana meaning pose. 

You can begin preparing to enter this pose by first getting into plank, then four-limbed staff pose. Next, bring your body forward and push through your hands and press the tops of your feet into the yoga mat. Engage your leg muscles to keep your hips, knees, and legs, lifting off of the floor. Keep your shoulders down and neck elongated. Straighten your arms as much as you can, but do not push it if it does not feel comfortable. Lastly, gaze forward! You can hold this pose for up to thirty seconds.

Benefits of the urdhva mukha svanasana include strengthening the wrists, arms, and shoulders, while simultaneously stretching the chest and spine. Exercising your upper body in this way can improve posture and even improve digestion. It also works your buttocks and thighs!