Upward-Facing Dog
Up Dog is the backbend in vinyasa flow. Only the hands and tops of the feet touch the floor.
- Level
- Intermediate
- Family
- Backbend
- Hold
- 1–3 breaths
- Works
- Chest, shoulders, wrists, back
- Shoulders away from ears
- Thighs lift
Step by step
How to do Upward-Facing Dog
Begin Lie on your belly with hands beside the lower ribs.
- 01
Place hands beside the lower ribs, tops of the feet down.
- 02
Inhale and straighten the arms, lifting chest and thighs.
- 03
Press the tops of the feet down to lift the knees.
- 04
Draw the shoulders back and down.
- 05
Keep the neck long, gaze forward.
- ↩
Coming out. Lift the hips back into Downward Dog or lower to the floor.
Breath
Inhale into the pose.
Focus
Backbend with arm strength
Why practise it
Strengthens arms and wrists; opens chest.
Alignment & cues
Wrists under shoulders; thighs off the floor.
Teacher’s cues
- “Shoulders away from ears”
- “Thighs lift”
Common mistakes
Shoulders hunched up; hips sagging.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Cobra instead; hands on blocks.
Variations
- Cobra Pose
Props
- Blocks under hands
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Avoid with wrist injury, back injury or in pregnancy.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Part of Sun Salutation A in Ashtanga.
Questions
Cobra or Up Dog in a vinyasa?
Either. Cobra is gentler; choose what keeps your lower back comfortable.
