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Upface to Downface Dog

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Published on Aug 20, 2012

Starting Position:
• Triangle position
• Feet shoulder width apart
• Push chest towards thighs
• Shoulders drawn down and back
• Heals towards the ground
• Tailbone towards ceiling
• Head relaxed
• Weight equally distributed on feet (don't let the arch collapse)

Action
1. knees touch ground
2. shoulders over wrists
3. elbows bend close to the body (touching ribs ideal)
4. Nose to the floor
5. Scoop down and move into a cobra position
6. Lift chest up, shoulders back and down
7. Look straight ahead
8. Squeeze bum and lift up squeezing shoulder blades together
9. Feet remain on floor
10. Push bum up first (lead from tailbone) then through the knees and push with the arms
11. You have returned to being on the knees
12. Push bum towards the ceiling and return to starting position (down --dog)

Repeat for desired reps
• Tips -- maintain relaxed breathing keep navel drawn towards spine (held throughout posture)

Music: Window #3 by Two Bicycles (http://freemusicarchive.org/music/Two...)

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