Upward-Facing Dog Pose
Beginner: Beginners can develop strength and flexibility in the shoulders, chest, and abdominal muscles in upward-facing dog. As you look up, be careful not to pinch the back of the neck or spine, instead focus on lengthening and stretching from the crown of the head. Keep your hands firmly grounded, weight spread evenly between all of your fingers.
Advanced: Upward-facing dog is a joyous pose for those who are more advanced in their yoga practice. Feel the fluidity of the spine as you move smoothly into the pose. With weight evenly distributed across your hands and fingers, use super-straight arms to press upwards, while keeping your shoulders down and back as your neck lengthens. Be careful to keep the arms fully engaged, preventing the elbow joints from locking. The strength of the posture comes from the muscles, relieving pressure on the joints.