Flip Dog

How to

1. Begin in Downward-Facing Dog, with your hands shoulder-width apart and feet hip-width apart.
2. Inhale deeply, then lift your right leg towards the ceiling, coming into Three-Legged Dog. Keep your hips square and engage your core.
3. Exhale and bend your right knee, bringing your heel towards your glutes. Open your hips by rotating the right hip upwards.
4. With control, slowly shift your weight onto your left hand and roll onto the outer edge of your left foot.
5. Place your right foot behind you on the floor, toes facing away from the body, allowing your hips to lift.
6. Extend your right arm overhead and reach towards the ground behind you, opening your chest and arching your back.
7. Gaze towards your extended hand or the ceiling to maintain balance and openness in the upper body.
8. To exit, engage your core, lift your right hand and leg, and slowly roll back into Downward-Facing Dog. Repeat on the other side.

Benefits

• Enhances spinal flexibility and strength through the backbend.
• Opens the chest and shoulders, improving posture and counteracting slouching.
• Builds strength and stability in the arms, wrists, and shoulders.
• Improves balance and proprioception, enhancing body awareness.
• Energizes and invigorates the body, helping to relieve fatigue.
• Encourages a sense of playfulness and creativity, reducing stress and anxiety.