- Begin lying on your stomach with your legs stretched back and tops of the feet on the floor.
- Bend your elbows and spread your palms on the floor beside your waist so that your forearms are relatively perpendicular to the floor.
- On an inhale, press your hands firmly into the floor, simultaneously lifting your torso forward and up and your legs a few inches off the floor.
- Keep your thighs firm, inner thighs moving upward towards the ceiling, and keep your arms firm, inner arms moving forward so that the elbow crease faces forward.
- Just as in Bhujangasana, press the tailbone toward the feet and lift the pubis toward the navel. Narrow the hip points. Firm but don’t harden the buttocks.
- Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spine.
- Finish by releasing back to the floor, or into Adho Mukha Svanasana
Urdhva Svanasana (OORD-vah MOO-kah shvon-AHS-anna) urdhva = upward mukha = face svana = dog asana = pose