Chaturanga dandasana and upward-facing dog (urdhva mukha svanasana) — besides being a mouthful, these poses are ubiquitous in many yoga classes. But when we show up and aren’t instructed on proper form, we can easily injure ourselves if we don’t have the upper body or core strength to perform these asana with integrity.

In this video, I’ll show you how to use props to practice these poses while keeping stability and alignment in the pelvis and shoulders. I’ll also demonstrate some ways to build strength using the wall if you’re not quite ready to try it on the mat.

Now, let’s take a look at these two poses.