Begin in a prone position with the chin resting on the floor and stretch the legs away from the hips. Bring the hands down closer to the waist, spread your fingers, and press the palms into the floor. Inhale and press the tops of the feet down as you begin to lift the chest and shoulders off the floor. Straighten the arms and lift the crown of the head toward the sky. Lift the hips and legs off the floor. Continue to focus your breath. Roll the front of the shoulder open by squeezing the shoulders blades together, and keep as much length as possible through the low back. Draw the shoulder blades down towards the hips. Maintain the length in the neck and take your focus upward. Avoid dropping the back of the head onto the back.
Health and Physical Education
Myers, Mary, "Updog" (2019). Critical Instances. 32.