Smart Workout Diary

Upward Facing Dog

Upward-Facing Dog is a yoga backbend performed with the hands and tops of the feet on the floor while the thighs are lifted. It emphasizes spinal extension and strengthens the back, shoulders, and arms while opening the chest and front of the hips. It can support posture, upper-body strength, and spinal mobility.

Demonstration

Upward Facing Dog — demonstration 1
Upward Facing Dog — demonstration 2

Instructions

  1. Begin lying face down with your legs extended behind you, feet about hip-width apart, and the tops of your feet on the floor.
  2. Place your hands beside your lower ribs with your fingers pointing forward; draw your elbows close to your torso.
  3. Press through your palms and the tops of your feet to lift your chest forward and upward, straightening your arms only as far as comfortable.
  4. Lift your thighs and knees off the floor by actively pressing through your feet and engaging your legs.
  5. Broaden across your collarbones, keep your shoulders away from your ears, and look forward or slightly upward without compressing your neck.
  6. Hold with smooth breathing, then lower with control or transition out of the pose if you feel pinching in the low back or shoulders.
Muscle Group
Lower Back
Other Muscle Groups
Shoulders, Chest
Type
Yoga
Mechanics
Isometric
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Do not let the pelvis rest on the floor. Keeping the thighs lifted distinguishes this pose from Cobra Pose.
  2. Use length before depth: reach the chest forward as you lift rather than forcing a large backward bend.
  3. Keep the elbows soft if fully straight arms make the shoulders shrug or the low back feel compressed.
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