The poses featured in this article aim to give a full body stretch and are great to stretch out the back and the spine too. The exercises are suitable for beginners, but it’s always best to seek advice and support from a yoga professional and your general practitioner before starting any new exercise regime.

The Upward-Facing Dog

Like the Downward facing dog in the previous article, this pose would be ideal to perform before/after the downward facing dog pose. The Cobra pose is often used as a transitional pose to move into the Upward Facing Dog and the Cobra pose is also shown here too.

To start off begin with lying a mat on your front, face down with hands either side of you palms down, up near shoulder height, your legs together and the tops of your feet lying flat on the floor.

Next we shall move into the Cobra pose ready to move into the upward facing dog. Without using your arms or moving your hands from their set position, slowly lift your chest small amount off from the floor, keeping the head in line with the spine and the rest of the body still. Next use your arms to push your chest up even higher, but still keeping the bend in your elbow. Example of the completed Cobra pose and further instructions here.

Now from the Cobra pose here we shall move into the upward facing dog…Using your arms and chest begin to lift yourself higher from the cobra pose and in doing so start to straighten your arms in the process – roll your shoulders back to align with your wrists as you work into this pose. As you lift, you’re aiming to lift your hips and legs off from the floor whilst your feet as they are, remain grounded. Once your legs are lifted, drop the tension in your hips to complete the pose. Example of the completed Upward facing Dog pose and further instructions here.

The Puppy Dog

The puppy dog is another good pose to work into after the Upward-facing Dog, aiming to realign the spine, and stretch out the back, arms and shoulders.

Bring yourself into the table position - a transitional pose where you have both knees and palms on the ground, align with your hips and your shoulders respectively ready to move down into the Puppy Dog pose.

This time move your chest downwards and back; towards the floor and as you do so with your arms lengthening out in front of you whist keeping those palms in the same position as at the start of the pose. Head kept still align with the spine. Example of the completed Puppy Dog pose and further instructions here.

Further Reading