Urdhva Mukha Shvanasana "Upward Facing Dog Pose"

Pronunciation: (OORD-vah Mook-ha shvan-AHS-ah-nuh)

Also called:

Urdhva Mukha Svanasana

Level:

Beginner

Chakra:

Benefits: This heart opener provides a great stretch to the chest and shoulders; the mild backbend helps stretch the abdomen and increase flexibility in the back. 

How it's done:

• Lie on your stomach.
• Place hands next to your shoulders.
• On an inhalation, roll the shoulders back and down and straighten your arms as much as you can without straining your lower back.
• Lift your thighs off of the ground by pushing your pelvis forward
• Hold the pose for 15 to 30 seconds before releasing back to the floor.