Upward Facing Dog

From Cow Pose (on all fours in a tabletop position) drop hips forward toward floor. Press palms down into floor. Drop shoulders down and back. Press chest forward. Reach crown of head up to ceiling. Lift thighs and legs off floor by pressing tops of feet down and engaging mula bandha (a gentle upward tug in your perineum which is the space between genitals and anus). To release, bend knees and lift hips back to Cow pose.

Alertness. Patience. Transformation. Confidence.

A) Block under hands. B) Tuck toes under to lift legs higher. C) Sphinx pose.

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