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"The serenity of mastering yoga poses by the banks of the Ganga: a journey all students can embrace."
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♂️ Step-by-Step Instructions:
1. Start in a prone position
• Lie on your belly, legs extended straight back.
• Tops of your feet pressing into the mat.
• Place your palms beside your lower ribs, elbows bent and hugging close to your body.
2. Engage your legs
• Firm your thighs and press the tops of your feet strongly into the mat.
• Lift your kneecaps off the floor by engaging your quadriceps.
• Keep your legs active throughout the pose.
3. Press into your hands
• On an inhale, press your palms into the floor.
• Begin to straighten your arms, lifting your chest and torso off the mat.
• Roll your shoulders back and down.
4. Lift your thighs
• Continue pressing through your hands and feet so that your thighs lift off the floor.
• Only your hands and the tops of your feet should touch the mat.
5. Open your chest
• Broaden across your collarbones and lift through your sternum.
• Avoid compressing your lower back—lengthen through your spine.
• Gaze slightly upward or straight ahead, keeping the neck long and relaxed.
⸻
⚠️ Key Alignment Tips:
• Elbows should not splay out—keep them hugging in.
• Shoulders should be away from your ears.
• Do not let your lower back collapse—engage your core.
• If your thighs or pelvis are on the mat, you’re likely doing Bhujangasana (Cobra Pose), not Upward Dog.
Common Mistakes to Avoid:
• Letting shoulders hunch toward ears.
• Not engaging legs and allowing thighs to sag.
• Overarching the lower back without core support.
⸻
🌟 Benefits:
• Strengthens spine, arms, wrists.
• Opens chest, lungs, shoulders, and abdomen.
• Stimulates abdominal organs and improves posture.
• Energizes and combats fatigue.
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