Upward Dog to Downward Dog Flow
The transition from Upward Dog (Urdhva Mukha Svanasana) to Downward Dog (Adho Mukha Svanasana) is a fluid, dynamic movement commonly used in vinyasa yoga sequences. It helps stretch and strengthen the body while linking breath with movement. Upward Dog opens the chest, strengthens the arms, and stretches the front of the body, while Downward Dog provides a full-body stretch, particularly targeting the hamstrings, calves, and spine.
Key Points
- Starting Position:
- Begin in a plank position (high push-up position), with your hands shoulder-width apart, fingers spread wide, and feet hip-width apart. Ensure your body forms a straight line from head to heels.
- Keep your core engaged, drawing the navel in toward the spine.
- Upward Dog (Urdhva Mukha Svanasana):
- From the plank position, lower your body to the floor, coming into Chaturanga (low plank). Elbows should bend at a 90-degree angle, hugging your body.
- As you inhale, press into the palms of your hands and the tops of your feet. Straighten your arms, lifting your chest and legs off the mat.
- Ensure your thighs stay off the floor, with the tops of your feet pressing into the mat. Open your chest, pulling your shoulder blades back and down.
- Keep your elbows straight, and gently tilt your head back while keeping your neck long.
- Engage your thighs, core, and glutes to prevent sagging in the lower back.
- Transition to Downward Dog (Adho Mukha Svanasana):
- As you exhale, begin to shift your hips back toward the ceiling, moving into Downward Dog.
- Press your hands firmly into the mat as you lift your hips toward the sky, lengthening through your spine.
- Keep your legs straight but don’t lock your knees. Press your heels toward the floor (they may not touch, depending on flexibility).
- Relax your head and neck, keeping the ears between the upper arms and the gaze directed toward the feet or knees.
- Maintain a slight bend in the elbows to keep the arms engaged and avoid collapsing in the shoulders.
- Ensure your hips are lifted, and your body forms an inverted "V" shape.
- Engagement:
- In Upward Dog, actively engage the muscles in the legs, particularly the quads, and lift the chest while maintaining an open and strong core.
- In Downward Dog, engage your arms and legs, pressing firmly through the palms and heels to maintain a stable foundation.
- In both poses, keep the spine long and avoid rounding the back.
- Breath:
- Inhale as you transition into Upward Dog, lengthening your spine and opening the chest.
- Exhale as you move into Downward Dog, lengthening the back body, and pressing your hips high.