Transitioning from Downward to Upward Dog

Start in Downward-Facing Dog:
- Begin in a stable Downward-Facing Dog. Hands should be shoulder-width apart, fingers spread wide.
- Feet are hip-width apart, with heels reaching toward the ground.
- Engage your core and lengthen your spine, sending your hips upward.
Shift Forward to a Plank Position:
- Inhale as you move your shoulders forward, stacking them over your wrists.
- Keep your body in a straight line from heels to crown, engaging your core and thighs.
Lower into a Chaturanga or Modification:
- Exhale as you bend your elbows, keeping them close to your ribs.
- Lower your body halfway or all the way down to the floor if needed.
- Maintain control and avoid sagging your hips or overarching your back.
Move into Upward-Facing Dog:
- Inhale as you slide your chest forward and upward.
- Straighten your arms, lift your chest, and draw your shoulders down and back.
- Ensure your thighs and knees lift off the ground, with only your palms and the tops of your feet touching the mat.
- Open through your chest and gaze slightly upward or forward.
Hold and Transition:
- Hold Upward-Facing Dog for a breath or two.
- Transition back to Downward-Facing Dog by exhaling, lifting your hips, and rolling over your toes.

Engage Core Muscles: Use your core to control the transition and avoid dumping weight into your lower back or wrists.
Modify as Needed: If moving directly from Downward Dog to Upward Dog is challenging, drop to your knees in Plank before transitioning through Cobra Pose (Bhujangasana) as a gentler alternative.
Check Your Alignment: In Upward Dog, avoid shrugging your shoulders. Roll them back and down, away from your ears.
Use Props: Place a folded blanket under your hips for support if your lower back feels strained.
Breath Awareness: Coordinate your movements with your breath. Inhale to expand and lift, exhale to transition and release tension.

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