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

Other stretches to explore:

Flexibility

Reverse Lunge

Starting from a kneeling position, extend your rig...

Good For:

Pistol Squat Hold

Start standing with your feet hip-width apart. Eng...

Good For:

Jumping Jacks

Stand upright with your legs together and arms at ...

Good For:

Knees-to-chest

Lying on your back, gently bring both knees up and...

Good For:

Bird Dog Plank

Place your hands under your shoulders so they are ...

Good For:

Child's Pose

Start from a kneeling position with your toes toge...

Good For:

Wide Leg Bend

From a standing position, keep your toes pointed f...

Good For:

Seated Hamstring

Sitting on the edge of your chair, stretch your ri...

Good For:

Side Lunge

Standing with a wide stance, squat down to your ri...

Good For:

Rag Doll

Stand with your feet hip-width apart, toes facing ...

Good For:

Discover Workouts that include upward dog:

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.

4 mins

Full Body

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

10 mins

Sleep

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

4 mins

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.

21 mins

Lengthen

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

5 mins

Detox

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

4 mins

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).

4 mins

Twists & Wrists

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

5 mins

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.

6 mins