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Country Vocals Lessons: Spirit - Yoga for Singers - Upward Facing Dog

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[MUSIC]
Upward-facing dog.
This is great pose to do in
conjunction with downward-facing dog,
but you can also just do
upward-dog by itself.
And it's a great way to very
gently give you a good back bend.
And there are also things that you can
add into it to give you a little bit of
upper body workout and
even some core workout, so.
This pose, upward-facing dog,
you would start on your hands and
knees, on all fours.
Again, with your hands really splayed and
making a lot of contact,
surface completely
connected with the floor.
Index finger pointing straight forward.
Hands really, really spread, and
your shoulders right above your wrists, so
that you've got a nice column of support.
Your knees about hip-width apart and
a neutral back.
From here,
[COUGH] you can do a couple of quick,
that's a cow and a cat.
Where you're just gently
stretching your back.
Just to kinda loosen things up,
and then to get into upward-facing
dog you extend you legs up on your toes.
Here you can get a little bit of core
workout by just remaining in a plank.
So you go from plank and
then just gently drop yourself down and
back up, staying on your toes.
Tuck your toes under, and
gently press your hips down toward
the floor, and lift your head.
And then gently back to all fours.
You can also go into
upward-facing dog from the floor.
It's a little more gentle way to get into
the pose where you're completely flat.
[SOUND] And
then you put your hands on either side,
or directly underneath your shoulders.
[NOISE] And
your toes flat against the ground.
And on an inhale, lift yourself,
and really make your legs tight and
straight like a plank.
Now you wanna make sure that
your shoulders aren't hiking up
against your neck, so keep your shoulder
blades descending down so that you
really feel your shoulder blades almost
touching in the middle of your back.
And press those hips to the ground.
That's upward-facing dog.
[MUSIC]