Next and last in the sun salutation sequence are the upward and downward dog poses. These are really great for the shoulders and the back, but it is important to get them right.
Upward dog
From chataranga (or low push-up), keeping the palms under the shoulders, push your upper back upward. Stretch upward but put push into your palms and bend from your lower back. Always remember to keep your shoulders down.
An easier version of this is called the cobra. You can do the same thing with your elbows on the floor instead of your palm (see the bottom photo in the picture above).
Downward dog
From the upward dog, push your butt up until you are in an upside down 'V'. Press into the center of your palms, not the fingers or sides. Push back up into your butt so you relieve the pressure in your arms, and turn your elbows in so they are close to your ears. Also, push your heels down towards the floor with your knees slightly bent.
That's the end of the sun salutation! We move on to other basic yoga poses next :)
Cheers Eights & Weights!
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