Yoga Foundations: Upward Facing Dog

In this Yoga Foundations video, which forms part of my free posture education series, we explore Upward Facing Dog. This foundational yoga backbend opens chest and shoulders, stretches the abdomen while strengthening the arms, shoulders, and back. It encourages awareness of posture and healthy alignment.

Transcript

My name is Nina and today I will show you the position of Upward Facing Dog. As part of my Yorga Foundation series. We start in order to show you a little sequence where the upward facing dog is normally involved. We go into our downward facing dog first, Where you also have a video as part of my Yoga Foundation series. So, We start our downward facing dog. Now normally the upward facing dog is part of the a little yoga flow which is so you go into a plank. Now instead of doing knees, Chest, Chin and low cobra, You can do a full Going down here. And then. . . Lying down if you want to. Coming first into local. And from here pushing away from what you may also see in yoga. Is the following portion. Full Chaturanga, Without lying down, You reposition your feet. And you push directly into upward dog. The love. Option. That you may see and you can use according to your level. Is you go into a plank and you start with knees, Chest, Chin first. So that's the easiest version. You go into a low cobra. And you can also push away from the mat. Now what I often see is this. So the shoulders need to stay away from the ears at all times. So you're really pushing away from the mat. Also your legs are straight and you try also to relax a little bit the bum. Try to not have the shoulders falling forward or the neck. Now you really push away the arms strong. And your neck is an extension, So please avoid this position. Just have the head straight to avoid any tension. In your neck. Now let's move it a little bit out. I will show you. One more time. Okay, So. . . You are. In your downward dog. You come into a plank. Let's do the easiest version for now, Because it's about the high cobra, The upward facing dog. So you come here. And push away from the mat. Don't let yourself fall here. Now, Because otherwise you bring tension. Into your back and we obviously want you to avoid that in yoga. Now you can then also to release your back a little bit, Open the legs, The knees in that distance and come into a variation of child's pose for a moment. And just relax here. Relaxing the back. If you want even more feeling in the lower back, Close your legs, Knees together. Bring the arms next to the body. And relax you. In Charles Post. And that was the position of. Upward facing dog. I hope you enjoy your practice.

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I always put a lot of pressure onto myself when it comes to Yoga. Your videos with your calm way of explaining help a lot. Thanks 🙏🏻