Upward-Facing Dog
Upward-Facing Dog is a popular yoga exercise that is part of the Sun Salutation series. This pose helps strengthen and improve the flexibility of your spine, shoulders, and arms.
Benefits
Upward-Facing Dog promotes flexibility in the spine and strengthens the back and arm muscles. It also helps improve posture and may contribute to relieving back pain. In addition, this pose stimulates the organs in the abdominal cavity, which may improve digestion.
Common Mistakes
Common mistakes in Upward-Facing Dog include overloading the lower back by bending too far backward and failing to keep the legs active. Make sure you do not let your hips drop, and keep your legs active to reduce pressure on the lower back.
Execution
First, lie flat on your stomach. Place your hands beside your chest with your palms facing down. Press your hands firmly into the mat and straighten your arms while lifting your upper body and hips off the floor. Your legs are straight, and the tops of your feet press into the mat. Make sure your shoulders are away from your ears and your gaze is directed forward. Hold this position for several breaths, then slowly lower your body back down.
Key Muscles
This exercise primarily targets the back muscles, especially the lower back. The shoulders, chest muscles, and triceps in the arms are also trained. The abdominal muscles are also lightly engaged to support the spine.
Possible Alternatives
If the full Upward-Facing Dog is too intense, you can start with Cobra Pose, keeping your elbows slightly bent and your hips on the floor. For more of a challenge, you can progress to a more active variation by lifting your thighs off the floor and leaving only your hands and feet on the mat.
```Run your fitness business with more structure
- Planning, member management and coaching in one platform
- Built for coaches, studios and gyms
- Fewer separate tools, more overview
