> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Upward dog
> Beginner · Static · Bilateral. Flexibility
Also known as: Urdhva Mukha Svanasana.
| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Static |
| **Symmetry** | Bilateral |
| **Athlete** | Stacy |
| **Video length** | 18 s |
## 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.
## 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.
## Muscles
Flexibility
- Pelvis
- Quadriceps
- Hip adductors
## Equipment
## Appears in
## Progressions
Novice
Novice
Novice
Intermediate
Intermediate
Novice
Intermediate
Novice
Beginner
Beginner
Novice
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/upward-dog-e0cw). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
