Upward Dog is the backbend in a sun salutation, pressing up through straight arms with the legs lifted off the mat. It opens the front of the body and builds strength in the arms and back. Cobra is the gentler option Erin offers in its place.
How to do Upward Dog
- Untuck your toes so the tops of your feet press into the mat.
- Place your hands under your shoulders and straighten your arms.
- Lift your chest forward and up as you lower your shoulders away from your ears.
- Keep your knees lifted and the fronts of your legs engaged.
- Keep the back of your neck long and your face soft.
Common mistakes
- Shrugging the shoulders up toward the ears.
- Letting the thighs and hips rest on the mat.
- Throwing the head back and crunching the neck.
Make it easier
- Take Cobra instead, with your legs on the floor and a bend in your elbows.
Practice Upward Dog in a free class
205 of Erin's classes include Upward Dog. These are the most practiced. The time shows where it comes up.
45 Minute Power Vinyasa Flow Yoga Class
Vigorous Vinyasa Flow Yoga Class (30 min)
Power Vinyasa Flow Yoga Class
Invigorating Morning Flow Yoga Class
30 Minute Power Yoga Class
Morning Yoga - 20 Min Wake Up Sequence
35 Min Complete Vinyasa Flow Yoga Class
Yoga for Strength & Tone Class
30 Minute Power Yoga Class
Rise and Shine Yoga Class
Detox Flow 45 min Yoga Class
Advanced Deep Stretch Yoga Class (40 Min)Move within what feels right for your body, and check with your doctor if you have an injury.
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