Upward-Facing Dog

Ūrdhva Mukha Śvānāsana

Read what the gnome says

Upward-Facing Dog! From plank, roll over the toes, press into the hands, and lift the chest and thighs off the floor. Shoulders over wrists, legs strong, neck long. Don't dump into the lower back. Breathe wide, joyful gnome.

Works on Spinal erectors · Triceps · Quadriceps

How to do it

1. Lie face down, palms beside the lower ribs, legs long.
2. Press into the hands and the tops of the feet, straighten the arms and lift the chest and thighs.
3. Roll the shoulders back, keep the neck long and hold; lower with control.

Common mistakes

• Don’t let the shoulders creep up to the ears.
• Don’t crunch the lower back: lengthen the tailbone.
• Don’t lock the elbows hard.

Benefits

• Opens the chest, front of the hips and shoulders.
• Strengthens the muscles along the back.
• Counters long hours of sitting and rounding forward.

Take care: Go easy or skip if you have lower-back, neck or wrist pain, or are pregnant. Stay in the comfortable range and never force depth.

Suggest a correction

In ready-made sequences

Sun Salutation A 5 min Sun Salutation B 8 min

Not medical advice. Ease off if anything feels sharp or wrong.

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