Upward-facing dog
Upward-Facing Dog is a yoga pose that stretches the chest, abdomen, and spine while strengthening the arms, shoulders, and wrists. This posture helps improve posture, flexibility, and overall spinal strength.
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Lie face down on your mat with your legs extended straight back, tops of your feet on the floor. Place your hands beside your lower ribs, elbows bent and close to your body.
Inhale and press firmly into your palms, straightening your arms. Simultaneously lift your chest and torso off the ground, drawing your shoulder blades back and down.
Lift your thighs off the ground by pressing the tops of your feet into the mat, engaging your leg muscles.
Keep your gaze forward or slightly upward, ensuring your neck remains neutral and not strained. Your hips should be slightly lifted, and your back arched in a gentle curve.
Maintain the pose for a few breaths, focusing on opening your chest and lengthening your spine.
To exit the pose, lower your body back to the mat, and relax.
Ensure to engage your core and avoid overextending your lower back to prevent strain.