How To Do The Upward Facing Dog Pose

by Toluwani Oyesola February 19, 2022

Upward facing dog pose is one of the most common yoga poses that is often done as a foundational introduction to yoga and focuses majorly on form and breathing.

It a part of the vinyasa flow that helps to awaken the upper body strength and stretch the abdomen and the chest.

Muscles it Works

Abdominals (Rectus Abdominis, Transverse Abdominis, Internal Oblique and External Oblique).

Shoulder (Deltoid, Supraspinatus, Infraspinatus, Teres Minor and Subscapularis).

Tricep Brachii and Pectoralis Major.

Forearm (Anconaeus, Pronator Quadratus, Pronator Teres, Brachioradialis and Brachialis).

Back (Latissimus Dorsi and Psoas Major).

How To Do The Upward Facing Dog

Below are the steps to follow when doing an upward facing dog.

Step 1: Lie down on your chest and straighten your legs.

Step 2: Push through the hands to lift the body up and press the top of the feet into the mat to lift the legs. Keep the knees off the mat.

Step 3: Open the chest and draw the shoulder blades towards one another.

Step 4: Stay in the position for 30 seconds. Make sure you breathe.

*Avoid pressing into the wrists and placing the legs on the mat.

*Keep the shoulders away from the ears, you can find it easier to draw the head back and gaze at the ceiling.

Benefits of the Upward Facing Dog

You don't need any piece of equipment other than a mat.

It helps to strengthen the upper body.

It stretches the muscles in the chest.

It helps to stretch and strengthen the abdominal muscles.

It helps to strengthen the wrists, arms and shoulders.

It promotes good posture by helping to strengthen and stretch the spinal erectors.

It gives the body good alignment.

Common Injuries

Wrist Strain: If the weight of the upper body is put on the the wrist, it can result in the muscles getting strained.

Lower Back Ache: If the upper body and legs are not properly lifted, it can cause pain in the lower back.

Doing this pose regularly will help to open up your chest and strengthen your legs. If you are still thinking of how you can incorporate this pose into your routine then consider adding it to your cool down, sleep and stretch routine.