upward facing dog
urdhva mukha shvanasana
Upward facing dog opens the chest and strengthens the whole body.
Up dog aligns the spine and invigorates the kidneys and nervous system.
From the table position, slowly drop the hips forward toward the floor.
Press palms down into the floor, drop the shoulders down and back, press the chest forward and reach the crown of the head up towards the ceiling.
Inhale and lift thighs and legs off of the floor by pressing the tops of the feet down and engaging mula bandha.
Breathe and hold for 1-3 breaths.
To release: bend the knees and lift the hips back up into table position.
a) tuck the toes under.
b) use yoga blocks under the palms.