Asana of the Week #2

Welcome to Asana of the Week. Each week, on Monday or Tuesday I will share a pose and explain how to get into the position correctly. Then, I challenge you to try the asana, and tag me on Twitter (@EleanorMayC) or Instagram (@EleanorMay_C) using the hashtag #AsanaoftheWeek Comment below if you have got involved, and have fun!

This week's yoga pose is upwards dog (Urdhva Mukha Svanasana) It strengthens and stretches the shoulders and abdominal muscles, and lengthens the spine, improving both flexibility and strength.You can see last week's downward dog pose here.

Lying face down, press your palms flat on the ground next to your shoulders. Curl the toes under, and push the upper body up and forwards, arching your back so that the head leans towards the toes and the arms are straight. The hips and thighs should be raised off the ground, with your feet, shins and hands only supporting your weight.

Variations: 

• Cobra pose: arms are still straight, but the thighs are touching the floor
• Sphinx pose: hips are also on the floor, and the arms are slightly bent so as to accommodate this.