Strength Training · Yoga
Upward-Facing Dog
Upward-Facing Dog is a straight-arm yoga backbend with your thighs lifted off the floor. It builds support through your arms and back while opening the front of your torso.
- Intermediate
- Low injury risk
- No rest timer
How to do it
- Lie face down with your legs hip-width apart and the tops of your feet on the floor.
- Place your palms beside your lower ribs with your elbows bent.
- Press through your palms to lift your chest onto straight arms.
- Raise your thighs and knees off the floor, supporting yourself on your hands and the tops of your feet.
- Hold the backbend with your shoulders above your wrists.
- Lower your body to the floor by slowly bending your elbows.
Form cues
- Keep shoulders away from your ears
- Spread your fingers wide
- Breathe steadily throughout the hold
Common mistakes
- Collapsing into the lower backReach your legs backward and lightly engage your abdomen so the bend does not concentrate at your waist.
- Throwing your head backLook forward with your neck following the curve of your upper back rather than forcing your chin upward.
- Jamming the elbows backwardKeep your arms active without pushing your elbows past straight.
Safety
Supporting your body on your hands can irritate your wrists, especially as you tire. Forcing the backbend can strain your lower back or neck.
- Warm up with gentle wrist movements and smaller backbends.
- Use a nonslip surface so your hands and feet stay in place.
- End the hold when you can no longer support your torso without sagging.
- Stop if you feel sharp pain, pinching, or tingling.
If you have wrist, shoulder, or back pain, choose a gentler backbend with your thighs supported or ask a physiotherapist for an appropriate modification.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 10–20 seconds
- Rest
- No rest timer
Start at the shorter end of the range rather than pushing for a deeper bend.