Upward Facing Dog

Lie face down with your legs extended straight back and the tops of your feet pressing into the mat, then place your hands on the floor beside your lower ribs with elbows hugging in.

Spread your fingers wide and root down firmly through the whole hand to protect the wrists, keeping the shoulders stacked over the wrists as you prepare to press up.

On an inhale, straighten your arms and lift your chest and thighs away from the floor so only your hands and the tops of your feet bear weight.

Draw your low belly in and lengthen your tailbone toward your heels to keep the backbend long and even, protecting the lower back from compressing or pinching.

Slide your shoulder blades down your back to open the chest, and keep the back of your neck long by gazing forward rather than cranking the head back.

Hold for just a few breaths, then exhale and either lower down or press back through the hips into a resting pose to release the spine and wrists.