# Upwards Facing Dog - Canonical: https://fitwill.app/exercise/11062/upwards-facing-dog/ - Media ID: 11062 - Primary muscle: Abs - Body part: Yoga - Equipment: Body Weight - Video: https://fitwill.app/videos/11062/upwards-facing-dog.mp4 ## Description Upwards Facing Dog is a classic prone backbend that starts from a face-down position and finishes with the chest lifted high, arms straight, and thighs hovering just off the floor. Unlike its close relative Cobra, the hands press the torso fully upright so the hips and knees stay clear of the ground, creating a strong opening through the entire front of the body. It is a staple of vinyasa yoga, where it links a low push-up position to Downward Dog, but it also stands on its own as a strength and mobility drill for anyone who sits a lot or trains pressing movements heavily. The movement asks two things of you at once: the triceps, shoulders, and chest work to push the upper body up, while the front of the hips and the abdominal wall lengthen under load. That combination makes it especially useful for people with tight hip flexors from prolonged sitting, lifters whose shoulders round forward from bench pressing, and anyone building the extension capacity of the spine in a controlled way. The legs stay active throughout, so the quads, glutes, and muscles along the spine also contribute to holding the shape. Setup matters more than most people expect. Placing the hands too far forward turns the pose into a shoulder-shrug festival, and letting the hips sag dumps the load into the lower back instead of distributing it through the whole torso. Hands should sit roughly under the shoulders, elbows tracking back rather than flaring wide, with the tops of the feet pressing down so the kneecaps lift off the floor. That foundation is what lets the chest travel forward and up rather than simply hinging backward. To execute it well, think of drawing the chest through the arms as you press, keeping the shoulders pulled down away from the ears. The neck stays long as you gaze slightly upward, and the legs squeeze together with the thighs rotated slightly inward. Hold for a few calm breaths before lowering with control or pushing back to Downward Dog. Rushing into full depth on the first rep is the most common way people irritate their lower back with this movement, so build the range gradually across sets. Because it demands both straight-arm pressing strength and reasonable spinal extension, Upwards Facing Dog rewards practice. Beginners often start with Cobra or with the knees down, then progress to the full version as the shoulders and back adapt. Used consistently, it pairs nicely with pushing exercises, running, or any training block where the front of your body spends a lot of time shortened. ## Instructions 1. Lie face down on an exercise mat with your legs extended straight behind you and the tops of your feet resting on the floor. 2. Place your palms flat on the mat beside your lower ribs, fingers spread forward, elbows bent and tucked close to your torso. 3. Press the tops of your feet firmly into the floor and squeeze your thighs together so your kneecaps lift slightly off the ground. 4. Inhale, then push through your palms to straighten your arms, sliding your chest forward and up through the gap between your shoulders. 5. Continue pressing until your arms are fully extended, your hips and knees hang just above the floor, and only your hands and the tops of your feet touch down. 6. Draw your shoulders down away from your ears, open the chest, and let your head rise last with your gaze slightly forward and up. 7. Hold the top position for two to five slow breaths, keeping the legs active and the glutes engaged rather than dumping weight into the lower back. 8. Exhale as you either lower your torso back to the floor with control or press your hips up and back into Downward Dog to reset. 9. Rest briefly, then repeat for the desired number of reps or transitions, re-setting your hand position each time if it drifted. ## Tips & Tricks - If your lower back pinches at the top, reduce how far you straighten the arms and spend a few weeks building range through Cobra first. - Shrugging the shoulders toward the ears is the most common fault; think about pulling your shoulder blades down your back as you press up. - Hands placed ahead of the shoulder line forces the shoulders into a stressful position — walk them back until they stack roughly over the wrists. - Keep a small amount of tension in the glutes and quads; completely relaxed legs make the hips sag and overload the lumbar spine. - Do not lock the elbows hard if you feel pressure there; a soft bend with active pressing protects the joint without losing the shape. - Let the chest lead the movement forward and up, not just backward — imagine sliding your sternum between your arms like a low limbo bar. - Breathe steadily at the top; holding your breath usually means you have pushed into more extension than you can currently control. - If your feet cramp, spread the toes slightly and press through the tops of the feet and all ten toenails rather than curling the toes under. - On a slippery floor, use a mat — hands that slide forward mid-rep will drop your shoulders out of position instantly. ## Frequently Asked Questions ### What muscles does Upwards Facing Dog work? The triceps, shoulders, and chest press the torso up, while the abs and hip flexors lengthen under tension. The quads, glutes, and muscles along the spine hold the legs and back in position. ### How is Upwards Facing Dog different from Cobra? In Cobra the hips and lower ribs usually stay on the floor and the elbows stay partly bent. In Upwards Facing Dog you press to straight arms so only the hands and tops of the feet touch the floor. ### Can beginners do Upwards Facing Dog? Yes, but most beginners lack the shoulder extension and back flexibility for the full version right away. Start with Cobra or the same shape with the knees resting on the mat and progress from there. ### Why do my lower back and hips ache during Upwards Facing Dog? That usually means the hips are sagging and the legs are inactive, so the lumbar spine absorbs the whole load. Squeeze the glutes and thighs, keep the hips hovering, and reduce your range until the pinch disappears. ### Should my thighs touch the floor in Upwards Facing Dog? No — the thighs and knees should hang just above the mat, with body weight supported only through the hands and the tops of the feet. If the thighs rest down, it becomes a Cobra variation. ### How long should I hold Upwards Facing Dog? Two to five slow breaths per rep is plenty. As a transition inside a yoga flow you may pass through it in a second or two, but as a standalone stretch the held version gives more benefit. ### What can I use instead of Upwards Facing Dog? Cobra is the closest substitute and is easier on the shoulders and lower back. A Sphinx pose, forearms down with the chest lifted, works well if wrist or elbow discomfort is the limiting factor. ### How far apart should my hands be in Upwards Facing Dog? Place them about shoulder-width, roughly under the lower ribs at the start. Hands planted too far forward push the shoulders out of the safe pressing path. ### Is Upwards Facing Dog safe to do every day? For most people, yes, especially at low volume within a daily mobility or yoga routine. If you feel persistent lower back soreness afterward, cut the number of reps and shorten the holds rather than pushing through it.