Lower back · Body weight · Beginner
How to do Upward Facing Dog
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.
- Primary muscle
- Lower back
- Equipment
- Body weight
- Level
- Beginner
- Category
- Back
How to do Upward Facing Dog, step by step
- Lie face down on the floor with your legs extended behind you.
- Place your hands on the floor next to your lower ribs, fingers pointing forward.
- Press your hands firmly into the floor and straighten your arms, lifting your torso and thighs off the ground.
- Roll your shoulders back and down, opening your chest and lifting your gaze towards the ceiling.
- Hold this position for a few breaths, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Upward Facing Dog works your lower back as the main mover, with help from your shoulders and chest.
Track Upward Facing Dog in SPLYT
Upward Facing Dog is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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