In Upward Facing Dog, where should the shoulders be relative to the wrists?

In Upward Facing Dog, where should the shoulders be relative to the wrists?

• A. Shoulders behind wrists.
• B. Elbows locked.
• C. Shoulders stacked over wrists.
• D. Head tucked.

Answer: (C)

In Upward Facing Dog, the shoulders should be stacked directly over the wrists. This alignment keeps the shoulder girdle stable, protects the spine, and allows the chest to lift open as you press the hands into the mat. When the shoulders stay over the wrists, the arms can bear weight effectively without dumping weight behind the wrists, and the back can lengthen rather than compress. Keep a gentle bend in the elbows rather than locking them straight; locking the elbows can strain the joints and shoulders. Don’t focus on tucking the head; instead, keep the neck in a neutral line with the gaze forward or slightly up, while the chest continues to reach forward.

In Upward Facing Dog, the shoulders should be stacked directly over the wrists. This alignment keeps the shoulder girdle stable, protects the spine, and allows the chest to lift open as you press the hands into the mat. When the shoulders stay over the wrists, the arms can bear weight effectively without dumping weight behind the wrists, and the back can lengthen rather than compress.

Keep a gentle bend in the elbows rather than locking them straight; locking the elbows can strain the joints and shoulders. Don’t focus on tucking the head; instead, keep the neck in a neutral line with the gaze forward or slightly up, while the chest continues to reach forward.