UPWARD FACING DOG | URDHVA MUKHA SVANASANA
Upward Facing Dog stretches the entire front of your torso and strengthens the muscles in your arms, shoulders and back. It opens the chest, which expands your ability to breathe more deeply throughout your day. From Low Push-Up, inhale and press down on your hands, scooping your chest and belly up. Your hands should be flat. Move your torso forward and through your arms, which will cause you to roll over the tops of your toes so your feet are pointed backward with the tops pressing into your mat. Pull your shoulders back, your chest high, and engage your thighs, while pressing down into the palms of your hands and the tops of your feet. Squeeze your butt and legs so your upper thighs lift off the mat, and drop your shoulders down your back, away from your ears. It is helpful to pull your mat back with your hands as you lift your chest higher.
Bend your elbows, tuck them into your sides, and let your navel and thighs come down to the mat until you build more upper body strength and suppleness.