Upward-Facing Dog
Presses through hands to lift the chest off the floor
- Level
- Intermediate
- Movement
- Upward-facing dog · Lying face down
- Tracks
- Duration
Works
Lower Back Back Chest Shoulders Triceps
How to do it
- Lie prone with legs extended and tops of feet flat on the floor.
- Place palms directly under your shoulders with fingers spread wide.
- Press firmly through your hands to lift your chest off the ground.
- Straighten your arms fully while keeping your hips slightly elevated.
- Roll your shoulders back and down away from your ears.
- Gaze forward or slightly upward without compressing the neck.
Common mistakes
- Shrugging shoulders up toward the ears.
- Leaving hips heavy on the floor instead of lifting them.
- Hyperextending the neck by looking too far up.
- Flaring elbows out wide instead of keeping them tight.
Safety
Avoid this pose if you have acute lower back pain or carpal tunnel syndrome.
Stop immediately if you feel sharp pinching in the lumbar spine.
Tips
- Drive the tops of your feet into the floor for stability.
- Engage your quadriceps to protect your lower back.
- Keep your elbows tucked close to your ribs.
Details
- Base movement
- Upward-facing dog
- Arms
- Both
- Arms straight or bent
- Straight arms
- Body position
- Lying face down
