Upward Dog
FlexibilityMuscles stretched
chestlower backshoulders
- Equipment
- No equipment
- Level
- Intermediate
- How much to do
- Hold for 15–30 seconds.
How to do it
- Lie face down with your legs extended and your hands beside your lower ribs.
- Press the tops of your feet firmly into the mat.
- Straighten your arms to lift your chest and thighs off the floor.
- Roll your shoulders back and down, opening your chest forward and up.
- Keep your legs active and hold, gazing gently forward.
How to breathe
Breathe in to lengthen, then let the exhale carry you a little deeper. Never force it.
Common mistakes
Shoulders creeping up toward your ears. Draw them down and back before you start, and keep them there.
Cranking your neck back. Look at the floor a little ahead of you so your neck follows your spine.
Letting your lower back arch. Draw your ribs down and squeeze your glutes to keep it flat.
Frequently asked questions
- Which muscles does Upward Dog stretch?
- Upward Dog mainly stretches your chest. It also engages your lower back and shoulders.
- What equipment do you need for Upward Dog?
- None — Upward Dog is a bodyweight move you can do anywhere.
- Is Upward Dog good for beginners?
- Upward Dog suits intermediate exercisers. Build a base first, then add reps.
- How long should you hold Upward Dog?
- Hold for 15–30 seconds.