Home Yoga Prone (facing floor) Upward Facing Dog (Urdhva Mukha Svanasana)
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Upward Facing Dog (Urdhva Mukha Svanasana)

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Welcome to The Fitness Library.

The Fitness Library began as a resource for our personal training and bootcamp clients at Xodus Fitness, but it quickly spread globally, reaching all of you worldwide.

We are happy to share our fitness tips, fat loss strategies, training and exercise advice, nutrition ideas and recipes with all of you.The goal of this site is to bring new ideas into your life, motivate you and inspire you to reach new health and fitness goals. Exercise and proper nutrition are the keys to your health and fitness success. Balance is the key and with a little bit of support you can reach those goals in no time. Enjoy the site and feel free to leave your comments, thoughts and ideas.

Interested in becoming a contributor. Email us at admin@thefitnesslibrary.com
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Upward Facing DogLevel: Beginner/Intermediate

Yoga Instructor and Personal Trainer Yoga of Xodus Fitness in San Francisco demonstrates Upward Facing Dog.

Instructions:

Start by lying prone with top of the feet on the mat.

Bend elbows and place palms flat on the mat next to your waist (forearms are almost perpendicular to the mat when you straighten your arms).

Press firmly on to your hands, squeeze the elbow towards side of your body and lift the torso off the mat. Hips and top of the thighs should be pulled off the ground.

Draw in the belly and pull the shoulders back while pushing the sternum forward. Breathe normally when holding the pose and exhale as you release the pose.

Key Points: 

-To avoid wrist pain, be sure to distribute weight evenly by spreading the fingers wide. Wrist should be stacked under the shoulders.

-Instead of focussing on the backbend, think about lengthening the spine. Imagine there is a string that is attached to your spine and that string is being pulled from the top of your head.

 Benefits of Upward Facing Dog:

-Strengthen the arms, shoulders and lower back

-Stretches hip flexors and core muscles

-Chest and heart opener

 

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Admin Welcome to The Fitness Library. The Fitness Library began as a resource for our personal training and bootcamp clients at Xodus Fitness, but it quickly spread globally, reaching all of you worldwide. We are happy to share our fitness tips, fat loss strategies, training and exercise advice, nutrition ideas and recipes with all of you. The goal of this site is to bring new ideas into your life, motivate you and inspire you to reach new health and fitness goals. Exercise and proper nutrition are the keys to your health and fitness success. Balance is the key and with a little bit of support you can reach those goals in no time. Enjoy the site and feel free to leave your comments, thoughts and ideas. Interested in becoming a contributor. Email us at admin@thefitnesslibrary.com