Downward dog to Upward dog

Also known as: Dogs.

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Technique

1. Start in the Downward dog position with your hips lifted, arms straight, and heels reaching toward the ground.
2. Shift your body forward into a plank-like position as your shoulders move over your wrists.
3. Lower your hips toward the floor and open the chest to move into Upward dog. Breathe in.
4. Lift your hips back up and push through your shoulders to return to Downward dog. Breathe out.
5. Continue flowing smoothly between the two positions with controlled breathing.

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Form tips

• Press firmly through your hands and keep your shoulders active in both positions.
• Open the chest and draw the shoulders back and down in Upward dog.
• In Downward dog, aim to lengthen your spine rather than forcing your heels to the floor.

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Muscles

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Equipment

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Appears in

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Regressions

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