The Upward Facing Dog Pose is meant to help you calm your nerves. It is also excellent for relieving pain, building stamina, strengthening the arms and chest, loosening stiff shoulders and to improve running posture.

• This pose is the opposite of the Downward Facing Dog, and it begins with you lying on your stomach.
• Bend your elbows and spread your palms on the ground to the side of your waist.
• Inhale and lift the upper body off the floor, leading with the chest and head. As you are lifting, press your hands down firmly, shift your hips forward and lift the chest towards the ceiling.
• As you lift your hips off of the floor, keep your thighs strong. Then move your shoulder blades back and open the chest.
• Raise your head back slightly and look straight ahead. Be careful not to compress the back of the neck and harden the throat.

This pose is held for 15 to 30 seconds and the focus should be on maintaining strong thighs and holding the chest up.