Upward Facing Dog is one of the best poses for stretching and strengthening the body. It’s a great pose to build core strength, and it can help improve your balance, concentration and breathing. This pose can also relieve tension in the neck and shoulders and improve posture.
1. Prepare for the Pose
Before moving into Upward Facing Dog, you should warm up your body with a few easy stretches and a few rounds of Cat/Cow Pose. This will help you stretch the spine while preparing your body for the deeper stretches of Upward Facing Dog. It is also important to make sure your wrists are warm so they don’t get strained while in the pose.
Once your body is warm, you can move on to the Upward Facing Dog pose. You can start on your hands and knees in a tabletop position, and then move into the pose.
2. How to do Upward Facing Dog
Start by spreading your fingers wide and pressing your palms and wrists firmly into the mat. As you inhale, press into your hands as you gently lift your body up. Your arms should be straight, and your shoulder blades should be drawn back and down.
As you exhale, spread your shoulder blades wide and start to tilt your chest forward. Draw your navel in and lengthen the tailbone towards your heels. Press your chest forward, towards the floor, and press into the upper arms.
Keep your legs and knees straight, or slightly bent if your hamstrings are tight. Relax your shoulders away from your ears, and press your chest forward. As you inhale, in your heart forward and reach your crown towards the sky.
Stay in the pose for 5-10 breaths. As you inhale, try to draw your body up and make space between the ribcage and pelvis. As you exhale, relax into the pose and deepen your stretch. To come out of the pose, draw your belly in and, as you exhale, press into your hands to gently lower your body back to the ground.
3. Benefits of Upward Facing Dog
Upward Facing Dog is a great pose for improving posture and building core strength. It can also help improve your balance, concentration and breathing. This pose is also very beneficial for stretching the spine and relieving tension in the neck and shoulders.
By practicing this pose regularly, you can improve your strength, balance and flexibility. This pose can also help energize and rejuvenate the body, as well as provide comfort and stress relief.
Upward Facing Dog is a great pose for stretching and strengthening the body. With a few simple steps and proper preparation, you can improve your posture and core strength, as well as improve your balance and concentration.
By practicing this pose regularly, you can improve your strength, balance and flexibility. You can also use this pose to find comfort, relieve stress and energize the body.