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Upward Facing Dog
A prone back-bending yoga pose that opens the chest, lengthens the spine, and strengthens the back, arms, and shoulders to improve posture and energy; commonly used in Sun Salutations for mobility and stability.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Beginner
Primary Muscle Groups
Lower Back
Secondary Muscles
Quads, Chest, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
8/10Erector Spinae
Traps
7/10Lower Traps
Shoulders
6/10Anterior Delts
Triceps
6/10Glutes
6/10Glute Max
Quads
5/10Chest
4/10Abs
3/10Programming
Typical Rep Range
1-5 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie face down on a yoga mat with legs extended hip-width apart and tops of feet pressed into the floor. Place hands alongside lower ribs with fingers spread.
- Inhale and press into hands to straighten arms without locking elbows.
- Lift chest and head forward and up while drawing shoulders back and down.
- Engage core and glutes to lift hips and thighs off the mat.
- Extend legs straight behind you with inner thighs firm.
- Broaden collarbones and gaze forward or slightly up.
- Hold the backbend with even spinal curve.
- Exhale to lower torso back to mat or transition out.
Coaching Tips
Form Cues
- Shoulders away from ears
- Core engaged
- Legs active and lifted
- Chest forward
- Neck long
- Toes pressed down
Breathing
Inhale to lift into the pose; exhale to release. Breathe deeply and evenly while holding to maintain stability.
Tempo
2-0-2
Range of Motion
Lift from prone position until only hands and tops of feet contact the mat, with arms fully extended and spine in even arch from lower back to neck.
Safety
Safety Notes
- Avoid if pregnant or with wrist, shoulder, or back injuries
- Engage core to protect spine
- Warm up spine before practicing
- Modify with knees down if needed
- Consult professional for osteoporosis or arthritis
Spotting
No spotting needed; use modifications like blocks under hands for support.
Common Mistakes
- Dumping into lower back
- Shrugging shoulders
- Locking elbows
- Hips sagging to floor
- Overarching neck
When to Avoid
- Pregnancy
- Wrist injuries
- Shoulder injuries
- Back injuries
- Neck injuries
Flexibility Needed
- Shoulder flexion
- Spinal extension
- Hip extension
Build Up First
- Prone position comfort
- Basic arm strength
- Core engagement ability
Also known as
Up Dog, Urdhva Mukha Svanasana
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