Upward Dog

Yoga Term: Urdvha Mukha Svanasana

Alignment points: Hands under shoulders and shoulders over hands, pushing into the Earth to lift the upper body pushing the shoulders down with the elbows facing out to the sides. Chest out with shoulder blades drawn together. Head is looking up towards the sky. Eyes can be looking into the third eye. (optional). Lower back is relaxed. Glutes and hamstrings are active. Calves are active as well if lifting the body from the tops pf the feet. The beginner variation is with the knees on the floor.

When in this position I like to roll the hips to each side to stretch each side of the pelvis. This is great for people like me who are inflexible in the front of the pelvis where the leg joins the torso. The hip flexor.