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Upward dog poses are a backbend yoga position where you lie face down and press through your hands to lift your chest and thighs off the floor, arching your spine. The pose strengthens the arms, wrists, and shoulders while stretching the chest, abdominals, and hip flexors, and engaging the back muscles. From lying prone, place your hands beside your lower ribs, press down to straighten your arms, and lift your torso and legs so only your hands and the tops of your feet touch the floor. Roll your shoulders down and back away from your ears, lengthen your neck rather than throwing your head back, and keep your thighs active and lifted. Avoid compressing your lower back by gently engaging your core. Upward dog opens the chest and front of the body, counters hunched posture, and builds upper-body strength within a flowing practice.

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