Protect your back by keeping your legs off the mat.
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“People view upward-facing dog as a big back bend with the sole focus of straightening their arms, forgetting about the rest of their body,” says Sarah Girard, a New York City-based yoga instructor who teaches at several Equinox locations. Students commonly leave their legs on the mat, when they should be lifting the quads and knees off of the ground. “This is a whole-body pose and the engagement of the legs is vital for organizing the pelvis and stabilizing the lower trunk.”