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Analytics: Up Dog Pose

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Sanskrit, Urdhva Mukha Svanasana



 Modifications #

- Strengthens back and spinal muscles.
- Improves posture
- Opens heart.
- Strengthens core


- Back or spinal injuries

- Thighs on floor




 Steps; From Plank/Chaturanga

- Palms of hands and tops of feet.

- Wrists under shoulders
- Shoulders back & blades coming together.
- Thighs engaged, feet pressing into floor.
- Belly engaged, chest open.


- Energy from heart up and out through crown.

- Wrists under shoulders
- Exhale bend elbows and lower body into chaturanga
- Engage thighs, keep thighs lifted off the mat.
- Bring your heart forward and up, pull shoulder blades back.
- Roll onto tops of feet
- Micro bend elbows, bring in toward body.


 Engage Bandhas, Breath

Coming Out of the Pose

Either lower body to relax onto the floor or hinge the hips up to the sky bringing thighs back to come into down dog.

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