Now we are going to do upward facing down. Upward facing dog we start in a laying position. Plant the pelvis, plant the legs and plant the feet into the Earth, drawing the hands so they're right beside the chest and lifting up through the thoracic spine which is the middle of the spine, draw the shoulder blades back straight in the arms. You may need to make a couple of adjustments to feel comfortable, lifting the chin up towards the sky, again feeling the planting of the pelvis so the hip flexors are opening here. We are strengthening the arms. We are strengthening the legs and then gently roll down on to your belly and chest, palms facing up, resting on to your cheek, breath, relax and feel your energy.