PlanWorkouts

Exercise 1366 · REF 01qpYSe

Upward Facing Dog exercise animation

Upward Facing Dog

Category
Back
Equipment
Body Weight
Target
Spine

Upward facing dog extends the spine while opening the chest and shoulders, the opposite motion of the rounded position most desk-bound days put the upper body in. It's a yoga staple that doubles as a solid post-ab-workout stretch, since heavy core training tends to leave the front of the body shortened. Keep the shoulders pulled down away from the ears rather than shrugging them up toward the neck.

How to Do the Upward Facing Dog

  1. Lie face down on the floor with your legs extended behind you.
  2. Place your hands on the floor next to your lower ribs, fingers pointing forward.
  3. Press your hands firmly into the floor and straighten your arms, lifting your torso and thighs off the ground.
  4. Roll your shoulders back and down, opening your chest and lifting your gaze towards the ceiling.
  5. Hold this position for a few breaths, then slowly lower your body back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Upward Facing Dog primarily targets the Spine, with Shoulders as the primary synergist muscle group, along with the Chest.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Spine Exercises

Back Extension On Exercise Ball Back Extension On Exercise Ball Stability Ball · Spine Band Straight Leg Deadlift Band Straight Leg Deadlift Band · Spine Exercise Ball Back Extension With Arms Extended Exercise Ball Back Extension With Arms Extended Stability Ball · Spine Exercise Ball Back Extension With Hands Behind Head Exercise Ball Back Extension With Hands Behind Head Stability Ball · Spine Exercise Ball Back Extension With Knees Off Ground Exercise Ball Back Extension With Knees Off Ground Stability Ball · Spine Exercise Ball Back Extension With Rotation Exercise Ball Back Extension With Rotation Stability Ball · Spine

Equipment Alternatives

Don't have body weight? These target the same spine with different equipment.

Back Extension On Exercise Ball Back Extension On Exercise Ball Stability Ball · Spine Band Straight Leg Deadlift Band Straight Leg Deadlift Band · Spine Lever Back Extension Lever Back Extension Leverage Machine · Spine Roller Back Stretch Roller Back Stretch Roller · Spine

FAQ

What muscles does the Upward Facing Dog work?
The Upward Facing Dog primarily targets the spine, with the shoulders and chest assisting.
What equipment do I need for the Upward Facing Dog?
The Upward Facing Dog is done with no equipment — just body weight.
What's a good alternative to the Upward Facing Dog?
If you don't have access to the space or setup it needs, the Back Extension On Exercise Ball targets the same spine using stability ball instead.