How To Do A Upward Facing Dog Correctly

By Popular Health StaffUpdated January 1st, 2024

See below instructions, FREE workout and Video demonstration on how to do an Upward facing dog correctly.

What Is A Upward Facing Dog Pose, Muscles Worked And Its Benefit

The Upward Facing Dog is a yoga posture that strengthens and lengthens the arms, torso and spine.

It stretches the chest and spine, while strengthening the wrists, arms, and shoulders.

The Upward Dog stimulates the abdominal organs and improves digestion. It also firms the buttocks, thighs, and energizes and rejuvenates the body.

Lie face down on a mat with your legs extended behind you, spread a few inches apart. The tops of your feet should rest on the mat.
Place your hands on the floor alongside your body, next to your lower ribs. Point your fingers to the top of the mat and hug your elbows in close.
Inhale as you press through your hands firmly into the mat. Straighten your arms, lifting your torso and your legs a few inches off the floor.
Press down firmly through the tops of your feet. Strongly engage your leg muscles to keep your thighs lifted off the floor.
Keep your elbows pressed alongside your body. Drop your shoulders away from your ears and lift your chest toward the ceiling.
Pull your shoulders back and and tilt your head to gaze toward the ceiling. If your flexibility is limited keep your head neutral and your look directly forward.
Straighten your arms as much as your body allows. Deepen the stretch as you advance, but avoid straining to achieve a deeper backbend.
Hold the pose for up to 30 seconds. To release, exhale as you slowly lower your torso and forehead to the mat. Turn your head to the right, resting your left ear on the mat. Relax your arms alongside your body. Repeat the pose up to five times.

It takes time to build the flexibility and strength needed for the Upward Facing Dog. If your feet and ankles are stiff, let your thighs come to the floor, then turn your feet over one at a time.
If it is difficult to keep your legs lifted above your mat, roll a firm blanket and place it below your top thighs. When you move into Upward Facing Dog pose rest your thighs lightly on the roll.

Do not practice Upward Facing Dog if you have carpal tunnel syndrome, or a recent back or wrist injury.
Do not practise after the first trimester if you are pregnant.
Keep your buttocks firm, but not hard.
As you press through your feet, lift your sternum up and forward.