Upward-Facing Dog
Up Dog is the backbend in vinyasa flow. Only the hands and tops of the feet touch the floor.
- Level
- Intermediate
- Hold
- 1–3 breaths
- Focus
- Backbend with arm strength
- Steps
- 5 cues · ~1 min
- Shoulders away from ears
- Thighs lift
Step by step
How to do Upward-Facing Dog
StartLie on your belly with hands beside the lower ribs.
- 1
Place hands beside the lower ribs, tops of the feet down.
- 2
Inhale and straighten the arms, lifting chest and thighs.
- 3
Press the tops of the feet down to lift the knees.
- 4
Draw the shoulders back and down.
- 5
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 & common mistakes
Aim for Wrists under shoulders; thighs off the floor.
Teacher’s cues
- “Shoulders away from ears”
- “Thighs lift”
Watch out for
Shoulders hunched up; hips sagging.
Make it yours
Easier, harder, supported
Cobra instead; hands on blocks.
- Cobra Pose
- Blocks under hands
In a sequence
Where it fits in a flow
BeforeCobra Pose
BeforePlank Pose
This poseUpward-Facing Dog
AfterDownward-Facing Dog
Good to know
Questions
Cobra or Up Dog in a vinyasa?
Either. Cobra is gentler; choose what keeps your lower back comfortable.
Part of Sun Salutation A in Ashtanga.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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