Upward Facing Dog is a yoga pose that stretches the spine, chest, and shoulders while strengthening the arms and back. It is commonly used to improve spinal mobility and posture.
Also Works
ShouldersChest
How to Perform
1
Lie face down on the floor with your legs extended behind you.
2
Place your hands on the floor next to your lower ribs, fingers pointing forward.
3
Press your hands firmly into the floor and straighten your arms, lifting your torso and thighs off the ground.
4
Roll your shoulders back and down, opening your chest and lifting your gaze towards the ceiling.
5
Hold this position for a few breaths, then slowly lower your body back down to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Press firmly through your palms and lift your thighs and knees completely off the floor, not just your chest.
•Roll your shoulders back and down, opening the chest wide while keeping the neck long and neutral.
•Engage your quads to keep your legs active and lifted, distributing the extension through the entire spine rather than hinging at the lower back.
Common Mistakes
•Leaving the thighs on the ground, which turns it into a cobra pose and reduces the full-body engagement.
•Dumping all the extension into the lower back by not engaging the legs and core.
•Shrugging the shoulders up toward the ears instead of pulling them down and back.