This Yoga sequence consists of two poses that are sure to tone and stretch your entire upper body:

CHATURANGA DANDASANA is an arm balance asana that strengthens the arms, shoulders, wrists and core. It's excellent for tennis players,swimmers, dancers, and golfers. It also provides a good warm-up for the advanced Yogi who is moving on to more challenging arm balancing poses. This can be an alternative to the traditional push-up for upper body training, and can also be a substitute pose in the Sun Salutation.


Instructions:

1. Assume Plank pose.
2. Bend the arms straight back, keeping the upper arms in close to the your sides.
3. Lower down toward the floor. Stop when your forearms are at a right angle.
4. Keep your whole body level.
5. Push back into your heels.
6. Roll over your toes, bringing yourself into Upward Facing Dog.

Tips

For the beginner level: Kneel on the floor instead of keeping your legs straight. This allows you to maintain the pose without straining your arms.

For the intermediate/advanced level: Maintain Four Limbed Staff for 30 seconds to 60 seconds before transitioning into Up Dog.

Special Challenge: If you are comfortable practicing Plank with one leg lifted, you can make the transition into Four Limbed Staff while keeping the leg up. This modification creates a great deal of Yang energy throughout your entire body.


URDHVA MUKHA SVANASANA literally means "upward", "face" and "dog"in Sanskrit. This is a reclining posture that is many times confused with the classic Cobra. The difference between these two poses is that Upward Facing Dog lifts the entire chest and belly off the floor with arms held straight, while Cobra results in bent elbows and the belly remaining on the floor. There are many sequences and routines that use Up Dog and Cobra interchangeably, which you can also do here as a change of pace.

Instructions:

1. Lie on your stomach (prone) keeping your arms at your sides.
2. Open your palms and bend your elbows. Hug your arms close to your sides.
3. Inhale and straighten the arms in one smooth move.
4. Raise your chest and belly off the floor.
5. Come up on your toes and raise your legs about 3 inches off the floor.
6. Concentrate on keeping your core muscles strong and engaged. Keep them firm, but not tight and strained.
7. Open your chest by relaxing your shoulder blades down into your back.
Hold this pose for 10 to 60 seconds, depending on your level, and visualize your body embracing the warmth of the Sun.

Tips

For the beginner level: Bend gently at the small of your back and don't over arch. Make sure you keep your shoulders down. When you are not used to this pose, it can be a natural reflex action to shrug them up to the ears, which can cause strain on your upper back and neck.