Upward Facing Dog

Urdhva Mukha Svanasana

Lie prone, hands stacked under your elbows. Push through your hands to straighten your arms. Spiral each leg inward and press the tops of your feet and toenails down firmly to lift your thighs off the mat as well.

Press the lower tips of your shoulder blades toward the back of your heart while keeping the upper shoulder blades broad and open. Isometrically draw your hands back towards your feet to create more space in the front body. Now drop the tail bone towards the heels to create space in the low back.