Urdhva Mukha Svanasana
:: Upward Facing Dog
Fingers and palms pressing into the mat.
Hands below shoulders.
Shoulders moving down and back.
Neck long.
Gaze (drishti ) towards third-eye.
Abdomen engaged (uddiyana bandha).
Hips lifted off mat.
Pelvis floor engaged (mula bandha).
Gluts soft.Legs engaged and lifed off mat.
Feet hip distance apart.
Tops of feet pressing into the mat.
Toes pointed.
B R E A T H E (ujjayi breath).
smile.