5. Upward Facing Dog
This is similar to a cobra pose but mainly focuses on stretching the lower back. Just like the chaturanga pose, body alignment is essential in avoiding injuries. You should make sure that the spine is protected by lifting up the hips and legs from the ground. Your head should be facing up and your neck stretched upwards; alternatively, you can rotate the neck. This will release the tension on the neck and the head, making you feel revitalized.
The hands and feet tops should be the only parts lying flat on the ground. Also, the arms must be firm and straight, with hands positioned close to the hips and below the shoulders. Whilst you’re slightly gazing up, push the shoulders to the back. With this move, you should feel your abdomen stretching and tightening up. Incorporate breath-holding techniques of 5-6 pulls and move to 30 seconds or 1 minute.