Upward Facing Dog is an intense backbend in yoga—an advanced variation of Cobra pose—that you find in Sun Salutations A and B. It strengthens the wrists and shoulders, stretches the abs and hip flexors and improves flexibility in the spine. It is one of the poses in a sequence known in Sanskrit as a vinyāsa in which you transition from Plank to Chaturanga, then from Up Dog to Down Dog. This is an advanced sequence that can be very risky for the stability of your shoulders if you’re not able to maintain proper form.
UPWARD FACING DOG BENEFITS
- Strengthens the wrists, as they bear your full bodyweight through straight arms.
- Strengthens the triceps, locking your elbows straight to support your bodyweight.
- Strengthens the shoulder stabilisers (serratus anterior, rhomboids), as you broaden your collarbones and draw your shoulder blades down away from your ears.
- Strengthens the glutes, lifting your thighs up off the mat into the backbend, and the quads, keeping your knees straight as you do.
- Stretches the chest, as your shoulders draw back and your collarbones broaden.
- Stretches the abs and hip flexors, as your hips extend and your thighs lift away from the mat.
- Improves spinal mobility.
CATEGORY
SKILL LEVEL
- Advanced
INSTRUCTIONS
- Set-Up Lie face down on your mat with your hands underneath your shoulders, fingers spread wide. Bring your legs about hip-width apart and press the tops of your feet into the mat.
- Action Inhale, press into your palms and straighten your arms, lifting your chest and thighs up off the mat. Exhale, draw your shoulders back and broaden across your collarbones, keeping your hips lifted throughout.
- Refinements Press down into your hands, broaden across your collarbones, draw your shoulders away from your ears, lengthen your neck and look straight ahead. Keep your thighs and glutes engaged to protect your lower back, and find a balanced, even curve throughout your spine.
- Duration Hold the pose for 3-5 breaths, in and out through your nose. Upward Facing Dog is also commonly used as a transition within Sun Salutations rather than held as a static stretch.
- Release Take a deep breath in. Exhale, bend your elbows and lower back down to the mat, or press back into Downward Dog if you’re flowing through a vinyasa.
CONTRAINDICATIONS
- Avoid this pose if you have a foot, ankle, wrist, hip, lower back or shoulder injury.
MASTER UPWARD FACING DOG
If you’d like to practise Upward Facing Dog as part of a sequence, watch Stretch Your Abs—a 15-minute guided practice designed to stretch your abs and hip flexors. This video can be accessed along with my full library of 360+ videos as part of the 14-Day Free Trial.
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