Upward Facing Dog

A prone backbend that explores arm support, spinal extension, open front body and the relationship between strength and ease.

“Press through the hands. Lift through the chest. Breathe into space.”

Upward Facing Dog is a foundational backbend often met within flowing practice. The body is supported by the hands and the tops of the feet, while the chest moves forward and up. It asks the arms, legs and spine to work together, so the backbend can feel spacious rather than compressed.

The purpose is not to push the body into a large curve. The purpose is to explore how the front body can open while the back body remains responsive, steady and breathable.

1. 1Lie on your front with your legs extended behind you.
2. 2Place your hands beside the lower ribs or slightly forward of the waist.
3. 3Spread the fingers and allow the palms to connect with the floor.
4. 4Press the tops of the feet down.
5. 5As you inhale, press through the hands and lift the chest forward and up.
6. 6Allow the arms to straighten only as much as feels spacious.
7. 7Let the thighs hover or stay close to the floor depending on your version.
8. 8Keep the back of the neck long.
9. 9Breathe for one or two steady breaths.
10. 10Lower with care or move onward if practising in a sequence.

Instead of searching for the “correct” position, notice:

• •Can the chest move forward before it moves up?
• •Are the shoulders gathering around the ears?
• •Is the breath still available in the lifted shape?
• •Can the legs participate without gripping the lower back?
• •Does the neck follow the curve of the spine with ease?

Let the inhale offer space across the chest and front ribs. Let the exhale reveal where effort has gathered. If the breath becomes narrow or held, explore a smaller version of the backbend.

Observe how the student meets the floor through the hands and feet. Notice whether the lift comes from broad support, or mainly from pushing into the lower back and shoulders.

Reflect after practising:

• •Where did you feel the most effort?
• •Could you breathe while the chest lifted?
• •What changed when the legs became more active?
• •Did a smaller lift feel more spacious?

Rather than mistakes, you may notice:

• •Collapsing into the lower back
• •Shoulders lifting towards the ears
• •Hands placed too far forward
• •Elbows locking with force
• •Legs passive on the floor
• •Holding the breath

• •Practise Low Cobra instead
• •Keep the thighs on the floor
• •Bend the elbows slightly
• •Place a folded blanket under the pelvis
• •Reduce the height of the lift
• •Pause between repetitions

• ✓The breath remains steady.
• ✓The chest feels lifted without strain.
• ✓The hands and feet feel actively connected.
• ✓The neck feels comfortable.
• ✓The lower back feels spacious enough to continue.