How to get into Upward-Facing Dog

• ChaturangaRoll over toes, lift chest

Where Upward-Facing Dog flows next

• Downward-Facing DogRoll over toes, lift hips back
• Lying on BellyLower to belly

Flows with Upward-Facing Dog

• Wake-UpMorning · about 3 minCat and cow, down dog and one Sun A: a few minutes to start the day. PlaySteps and poses
• Morning VinyasaAll levels · about 32 minSalutations, a standing series on each side, balance, core and a long rest. PlaySteps and poses
• Power FlowStrong · about 38 minSun A and B, warriors, side plank and Wild Thing, crow, deep backbends, shoulder stand. PlaySteps and poses
• Sun SalutationsWake-up · about 12 minThree rounds of Sun A and two of Sun B, one breath per movement. PlaySteps and poses
• Steady BalanceStanding · about 20 minTree, Warrior III, Half Moon and Standing Splits each side, then Eagle, Dancer and boat. PlaySteps and poses
• Crow PoseArm balance · about 22 minCore work, knee to nose and deep squats to find the shape, then three tries at Crow. PlaySteps and poses
• DancerBalance · about 26 minLunges and backbends open the front body, then Tree builds to Dancer each side. PlaySteps and poses
• WheelBackbend · about 26 minWild Thing, lunges and belly backbends, Camel and Bridge warm the spine, then Wheel. PlaySteps and poses
• Bird of ParadiseBind · about 33 minWarriors and side angle open the hips, Tree steadies, then Bird of Paradise from a bind. PlaySteps and poses
• EagleWrap · about 29 minShoulder and hip openers, Chair and Tree for strong legs, then three rounds of Eagle. PlaySteps and poses
• HeadstandInversion · about 26 minDolphin, forearm plank and core build the strength, three Headstands, then Shoulder Stand. PlaySteps and poses
• CamelHeart opener · about 23 minLunges and belly backbends open the front body, Camel from Thunderbolt and Hero, then Rabbit. PlaySteps and poses

See every pose drawing, each free to download as an SVG, or build your own flow from Upward-Facing Dog.