How to do the upward dog stretch

Instructions for upward dog:

Start lying face-down on the floor with your legs straight behind you and your palms on the floor beside you, next to your ribs.

Press down on your hands to straighten your arms and lift your chest, torso, and hips off the floor.

Relax your shoulders and engage your legs and feet to keep your thighs lifted slightly off the floor.

What does upward dog help with?

Flexibility

What areas does upward dog exercise?

Chest, Abdomen, Spine, Wrists, Psoas

How is upward dog performed?

Floor

When should you avoid upward dog?

Vertigo, Dizziness, Pregnancy, Osteoporosis, Herniated Disc, Sciatica

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Discover Workouts that include upward dog:

Wake Up

Wake Up

A simple routine to maintain your body’s natural mobility and range of motion. Quick, convenient, and effective. Do it anytime, anywhere, everyday.

Full Body

Full Body

A comprehensive routine focused on improving overall flexibility. Move through 20+ stretches targeting key muscles and joints throughout your entire body.

Sleep

Sleep

Unwind and de-stress with gentle, long-hold stretches designed to improve sleep quality by relieving muscle tension and relaxing the body.

Expert

Expert

An advanced routine covering all major muscle groups and extremities. Movements range in their level of complexity to promote greater flexibility and range of motion.

Lengthen

Lengthen

Get taller and stand straighter with a daily stretch routine designed to reverse spinal compression and improve your posture.

Detox

Detox

A series of detoxifying movements and twists that will compress and release organs, delivering oxygen-rich blood while pushing out toxins.

Quick Stretch

Quick Stretch

A quick, convenient routine for whenever you need it. Great for after a workout or a long day at work (or on the couch).

Twists & Wrists

Twists & Wrists

Twisting actions targeting the upper, middle, and lower spine combined with wrists and ankle stretches to strengthen important muscles around your joints.

Cool Down

Cool Down

Light, easy stretches while your body transitions to a resting state. Post-workout stretching promotes blood flow for recovery and reduces the risk of injury.

Deep Relax

Deep Relax

Activate your parasympathetic nervous system and alleviate stress with relaxing, long-hold stretches and focused breathing.

Lower Back 2

Lower Back 2

A series of stretches designed to increase flexibility in the lower back.

Lower Back 3

Lower Back 3

A series of stretches designed to increase flexibility in the lower back.

Lower Back Hybrid 2

Lower Back Hybrid 2

A series of stretches and isometric exercises designed to increase flexibility and strength in the lower back.

Quads 2

Quads 2

A series of stretches designed to increase flexibility in the quadriceps.

Quads 3

Quads 3

A series of stretches designed to increase flexibility in the quadriceps.

Hamstrings 3

Hamstrings 3

A series of stretches designed to increase flexibility in the hamstrings.

Shoulders 3

Shoulders 3

A series of stretches designed to increase flexibility in the shoulders.