Upward Facing Dog Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Gluteus Maximus, Rectus Abdominis, Deltoid Anterior
- Intensity
- medium
- Category
- stretching
- Skill Level
- intermediate
- Estimated Calories
- 3.5
- Alternate Names
- Cobra Pose
How to: Upward Facing Dog
- Start by lying face down on your mat, feet hip-width apart.
- Place your palms under your shoulders with your elbows close to your body.
- As you inhale, press your palms into the mat and lift your head, chest, and shoulders off the ground.
- Keep your hips grounded and avoid pushing too hard with your hands.
- Arch your back gently and hold the position for a few breaths before releasing.
Common Mistakes
- Bending your elbows instead of keeping them straight.
- Lifting the hips too high, losing the arch in your back.
- Letting the shoulders creep up towards the ears.
Modifications
- Perform the pose with your knees on the ground for a gentler stretch.
- Use a yoga block under your hands for extra support.
Tips
- Engage your core throughout the stretch to support the lower back.
- Keep your shoulders away from your ears to avoid tension.
- Focus on lengthening your spine and opening your chest.
Upward Facing Dog Alternatives
Tags
back
stretching
yoga
flexibility
erector spinae
core