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. Recent or chronic injury to the back, hips, arms or shoulders, pregnancy and recent abdominal surgery. downward facing dog, plank, sun salutations.

Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it. Please consult your health care practitioner before starting a yoga, pranayama or other exercise program. All contents copyright 2001-2002 Timothy Burgin and Yogabasics.com. All rights reserved. Om shanti peace.