How to perform Downward Facing Dog into Upward Facing Dog
Start in Adho Mukha Svanasana. As you inhale, shift forward and push yourself up into Urdhva Mukha Svanasana. Lift yourself up on your extended arms and point your chest forward.
What is Adho Mukha Svanasana into Urdhva Mukha Svanasana?
This is a combination of two foundation poses. Adho Mukha Svanasana represents a mild inversion and it focuses on extending your spine and stretching your hamstrings. Urdhva Mukha Svanasana, on the other hand, is the counterpose to Adho Mukha Svanasana and it mainly focuses on opening up your chest and bending your spine.
For this reason, these two poses are typically taught one next to the other. They counteract each other and, together, work on opening up both the front and back of your body.
When to use Adho Mukha Svanasana into Urdhva Mukha Svanasana?
This combination of poses can be used both during the later stage of your warm-up and in the middle of your sequence, depending on your goals that day. It’s good for relieving stiffness at the start of your practice and for relieving fatigue or strain later on in the sequence, especially after inversions.
Several repetitions of this motion can be especially beneficial for your shoulders, since they act as the main pivots in the transition between the two poses.