Upward Facing Dog

Description

How to Do Upward Facing Dog

1. 1
   Setup

   Begin lying face down on the floor with your legs extended straight back, tops of your feet flat on the ground, and hands placed directly under your shoulders with fingers spread wide.

2. 2

   Press firmly through your palms and the tops of your feet to lift your chest, hips, and thighs off the floor, engaging your quadriceps and glutes.

3. 3

   Straighten your arms fully, drawing your shoulders down and back away from your ears, as you gently arch your spine to open your chest forward.

4. 4

   Keep your gaze directed forward or slightly upward, ensuring your neck remains a natural, comfortable extension of your spine without crunching.

5. 5

   Hold this pose for the desired duration, maintaining deep and even breaths, feeling the stretch across your abdomen and chest.

Tips

• Actively press the tops of your feet into the floor to lift your knees and thighs, which helps engage your glutes and hamstrings, creating a stronger foundation for the pose.
• Draw your shoulder blades down your back and slightly together to open your chest more deeply, preventing tension in your neck and upper traps.
• Lightly engage your core by drawing your navel towards your spine; this supports your lower back and prevents excessive arching or compression.
• Focus on breathing deeply into your chest and abdomen, allowing each inhalation to gently expand your rib cage and deepen the spinal extension.

Common Mistakes

• ×Avoid letting your hips sag towards the floor; instead, actively engage your glutes and quadriceps to lift your hips and thighs completely off the mat.
• ×Prevent shrugging your shoulders up towards your ears by actively pressing down through your hands and drawing your shoulder blades down your back.
• ×Do not crane your neck excessively backward; instead, keep your gaze forward or slightly up, maintaining a long and comfortable cervical spine that aligns with your back.