Movement overview

The Upward Dog, also known as Upward-Facing Dog or Urdhva Mukha Svanasana, is a yoga pose that strengthens the spine, arms, and wrists while stretching the chest, shoulders, and abdomen. It is commonly used in yoga sequences to improve posture and increase flexibility.

Step-by-step cues

1. Begin by lying face down on the mat with your legs extended straight back and the tops of your feet resting on the floor.
2. Place your hands under your shoulders with your elbows close to your body.
3. Inhale deeply and press firmly into your palms to lift your chest off the ground.
4. Straighten your arms completely while keeping your shoulders relaxed and away from your ears.
5. Engage your thighs and lift your knees off the floor, balancing on the tops of your feet.
6. Hold the pose for several breaths, keeping your gaze forward or slightly upward.
7. Exhale and slowly lower your body back to the starting position.

Technical tips

• Ensure that your hands are aligned directly under your shoulders for optimal support.
• Keep your elbows slightly bent if you feel any strain in the lower back.
• Engage your core muscles to protect your lower back during the pose.
• Focus on lifting through the chest rather than pushing with the arms to maintain proper alignment.
• If you experience discomfort in the wrists, try spreading your fingers wide for better weight distribution.
• Maintain a steady breath throughout the pose to enhance relaxation and focus.