However, the more time I spend shifting my hips from upward-facing dog to the inverted-V of downward-facing dog, the more I realize how complex this posture is.<\/p>\n

Because\u00a0many\u00a0yogis\u00a0(and non-yogis) incorrectly assume that the more time we spend inside of a yoga pose, the easier it becomes. While the pose might become more familiar\u2014and possibly physically accessible, too\u2014the shift towards being able to feel micro-movements of the body surely arises the more and more we practice.<\/p>\n

I mean, up-dog is actually a pretty strong backbend\u2014and one that takes a long-term relationship to feel out.<\/p>\n

I\u2019ve been practicing yoga since I was a teenager, and I\u2019ve had a near-daily vinyasa practice for about nine years\u2014yet I\u2019m still in awe of this pose.<\/p>\n

So here are five ways to help us all get more out of our upward-facing dog:<\/p>\n

1. Practice child\u2019s pose.\u00a0<\/em><\/p>\n

While\u00a0child\u2019s pose\u00a0can surely be a great \u201crest and come back to your breath\u201d pose, it can also help teach proper arm alignment.<\/p>\n

Start in child\u2019s pose with arms extended long in front of you and press into the hands as you lift your forearms away from the earth (this is often referred to as the rebound effect).<\/p>\n

Next, begin to wrap your triceps in and down, creating the sensations of openness throughout the shoulders and softening in the upper trapezius (at the base of your neck).<\/p>\n

From there, internally rotate through the forearms as you also press into the base of your index fingers and thumbs.<\/p>\n

Remember this same arm engagement for your upward-facing dog and then\u2026<\/p>\n

2. Take this into your downward dog.\u00a0<\/em><\/p>\n

<\/em>Once you\u2019ve begun to access this complicated maneuvering of your arms during child\u2019s pose, start by taking these actions into your down dog.<\/p>\n

Once in\u00a0downward facing dog,\u00a0bend your knees to focus initially on the upper body.<\/p>\n

Stretch and reach through the arms\u2014particularly from the imaginary line running from the tip of your pinkie fingers to the shoulders\u2014and the spine and side-waist muscles without crowding your neck (keep the broad, soft spaciousness of the upper traps you had in child\u2019s pose).\u00a0Preserve this and straighten the legs.<\/p>\n

Recreate the tricep wrap from child\u2019s pose, noticing that your elbow creases will begin to face the top of your mat, and equally feeling the pronation of the forearm\u2014this action of externally rotating your upper arms at your shoulders while still pressing into your inner hand. It\u2019s more challenging than you\u2019d think, so be patient.<\/p>\n

One tip is to focus this internal movement of the forearm from above your wrist. If you focus too strongly on perfecting the tricep wrap and then just pressing through your inner hand, too, you might strain the wrists or elbows over time.<\/p>\n

Another personal tip from a joint-sensitive yogi: keep your elbows straight but not locked. A micro-bend is okay but, honestly, bending the elbow too much puts strain on that joint once you get into your upward facing dog.<\/p>\n

\u00a0<\/em>3. Reach through your toes and press down.\u00a0<\/em><\/p>\n

The action of your legs is crucial to creating healthy spinal curvature during upward dog.<\/p>\n

Think of how you used the press of your hands in your child\u2019s pose to lift energetically up through the forearms\u2014creating lightness and ease and, simultaneously, activity\u2014and then use your legs in a similar fashion to get more lift through the upper spine, so that you don\u2019t dump into the lower back.<\/p>\n

Reach actively through the legs like you\u2019re trying to touch the back of your mat and then press down evenly through every toenail, including and especially the pinkie so that you lengthen completely through the lower spine.<\/p>\n

\u00a0<\/em>4. Slightly tuck your tailbone.\u00a0<\/b><\/em><\/p>\n

In all backbends, it\u2019s wise to lengthen through your lower spine by engaging your lower abdominals and lengthening the tailbone toward your heels.<\/p>\n

It\u2019s kind of like you\u2019re trying to create a forward bending action within your backbend\u2014and to me this is the epitome of yoga\u2014this fusing of opposing forces.<\/p>\n

Moreover, you want to feel evenness throughout the entire length of the spine\u2014and this tuck will help.<\/p>\n

\u00a0<\/em>5. \u00a0Pay attention to your chin.\u00a0<\/em><\/p>\n

Your chin will help you get in touch with the degree of curvature in your neck.<\/p>\n

For many bodies, not looking\u00a0up<\/em>\u00a0in upward dog is best\u2014keeping a long, wrinkle-free back of the neck. For all bodies, however, it\u2019s best to not jut out your chin regardless of where you take your gaze and the degree of arc you take to your cervical spine.<\/p>\n

I\u2019m not suggesting that you overly tuck your chin during this posture, but do make sure that you\u2019re not jutting it out (this is so common, unfortunately, in most backbends, not just up-dog).<\/p>\n

As yoga practitioners, we visit upward dog regularly, and, much like life, the opportunities for true growth and transformation often happen right here, in the spaces and places that we frequently inhabit but become too cozy and familiar with.<\/p>\n

And there\u00a0are so many ways to ceaselessly advance within a posture like up dog, but the most important thing is to never take ourselves or our practices too seriously.<\/p>\n

So have fun, play around\u00a0and feel the true opening and evenness that can accompany a well-refined upward-facing dog\u2014because when we expand and open up in backbends, we\u2019re also opening our hearts up to all that life has to offer.<\/p>\n

It\u2019s time to shine\u2014what are we waiting for?<\/p>\n

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