Upward dog

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Technique

1. From a prone position (lying on belly) place hands flat under the shoulders.
2. Press to lift the chest up and forward, lift the hips and knees as well, and reach through the toes.
3. Strive for an even curve in the spine from the tailbone to the head.

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Form tips

• Alignment: hands under shoulders.
• Pull the chest forward and up while extending back through the feet and support through the core. If the lower back feels tight or pinched, drop the knees to the floor but keep the upper back extension intact.

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Muscles

Flexibility

Primary

• Abs
• Obliques

Secondary

• Pelvis
• Quadriceps
• Hip adductors

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Equipment

Ground (hands or body)

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Appears in

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Progressions

Dive-bomber pushup

Novice

Hindu pushup

Novice

Seal rock to tuck

Novice

Sun salutation A

Intermediate

Sun salutation B

Intermediate

Sun salutation B simplified

Novice

Chair and Warriors

Intermediate

Downward dog to Upward dog

Novice

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