How to do Upward Facing Dog

Back to Exercises

Difficulty: Medium

Impact Level: Normal

Target Body Parts: abs, triceps, upper back, lower back, chest, shoulders

Instructions

Starting by laying on your belly have your hands flat to the floor either side of your ribs. Your chin or forehead is on the floor so the neck is neutral. Pull your belly to spine so your core activates. Press firmly into the tops of your feet so your legs activate. Start to press firmly into your hands, rising off the floor until your arms are straight and your hips and thighs are off the floor. Continue to press your feet firmly. Hold for a few breaths and then slowly lower yourself whilst keeping the core active.

A common mistake in this pose is to keep your hips and your thighs on the ground. If you do not yet have the strength to lift them off the floor, then take Cobra Pose instead.

Looking to add this exercise to your workouts?

Customize your workouts simply by adding or removing Sworkit exercises. Sign in or sign up to get started.

Try It Out