Skip Nav
Wedding
Trading Kettlebells For Wedding Bells: This Couple Got Married at the CrossFit Games
Before and After Weight Loss
How a Wedding and True Determination Helped Geneva Lose 100 Pounds
Britney Spears
After Happily Indulging at The Cheesecake Factory, Britney Spears Does This

How to Do Upward Facing Dog Pose

Strike a Yoga Pose: Upward Facing Dog

Just about as common as Downward Facing Dog, Upward Facing Dog pose, or Up Dog as I like to call it, not only elongates and increases flexibility in your spine, but it's a great pose for opening your chest, throat, shoulders, and the front of your thighs. When doing this pose, try not to tense your glutes or crunch your lower back. If it hurts your wrists to have so much weight in your palms, make sure to activate your fingertips rather than putting all your weight into the heels of your palms.

Sanskrit Name: Urdhva Mukha Svanasana
English Translation: Upward Facing Dog Pose

Keep reading to find out how to get into Upward Facing Dog.

  • Begin at the front of your mat in Mountain pose. Inhale to lift your arms up and gaze toward your palms. As you exhale, dive out, lengthening your spine as you fold forward, coming into a Standing Forward Bend with palms pressed firmly next to your feet.
  • Inhale and look up with a flat back, and as you exhale, step or jump your feet back and bend your elbows, lowering with control into 4-Limbed Staff pose.
  • As you inhale a breath, scoop your chest forward, balancing on the tops of your feet and your hands, coming into Upward Facing Dog. If it's too much on your lower back, rest your hips and thighs on the mat. If it feels comfortable, lower your head back between your shoulder blades. Roll your shoulders open and actively release them down away from your ears, stretching through your chest and throat. Hold for five breaths.
Around The Web
Join The Conversation
Advanced Yoga Poses | Pictures
Best Yoga Pose to Relieve Stress
Benefits of Group Fitness
How Soccer Player Christen Press Handles Stress
Britney Spears Yoga Handstands | Photos
Beginner Yoga For Strength
Yoga For Back Strength

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
X