What Upward-Facing Dog Does for Your Body

If you’ve taken even one yoga class, chances are you’ve met Upward-Facing Dog (Urdhva Mukha Svanasana). It's a foundational pose in many flow-based yoga practices, and for good reason it stretches, strengthens, and energizes the entire body. But while it looks simple, this backbend carries powerful benefits when done with proper alignment. Here's what Upward Dog is really doing for your body and how to practice it safely.

What Is Upward-Facing Dog?

Upward-Facing Dog is a prone, heart-opening yoga pose that’s commonly used as a transitional movement in vinyasa flows. From the outside, it may look like just lifting your chest while pressing into your hands but this pose is a dynamic engagement of multiple muscle groups from head to toe.

To get into the pose:

• Start lying face down with your hands under your shoulders and legs extended back.

• Press through your palms and tops of your feet to lift your chest and thighs off the floor.

• Keep your elbows straight, shoulders rolled back and down, and chest open.

• Gaze forward or slightly upward, keeping your neck long.

Muscles Worked in Upward-Facing Dog

This isn’t just a stretch it’s a strengthener, too. When done correctly, Upward Dog activates:

• Back muscles: Erector spinae, rhomboids, and traps all work to lift and support the spine.

• Arms and shoulders: Triceps, deltoids, and forearms engage to stabilize the upper body.

• Core: Abdominals and obliques fire up to protect the lower back.

• Legs and glutes: Quads and glutes work to lift the thighs and support the spine.

According to a 2021 Journal of Bodywork and Movement Therapies review, yoga poses like Upward Dog contribute to spinal mobility and postural control when practiced consistently and safely.

Benefits of Upward-Facing Dog

Whether you’re a regular yogi or just looking to improve flexibility, this pose delivers whole-body benefits:

• Improves posture by counteracting the effects of sitting and hunching

• Stretches the chest, shoulders, and hip flexors, making it ideal for desk workers or anyone with tight fronts

• Strengthens the arms, wrists, and back without requiring weights

• Boosts energy and opens the lungs, supporting deeper breathing

• Stimulates abdominal organs, which may aid in digestion and circulation

In fact, a 2020 study published in Complementary Therapies in Medicine found that participants practicing yoga poses including Upward Dog experienced reduced back pain and improved functional movement after just 8 weeks.

Common Mistakes to Avoid

Because Upward Dog is often done quickly in flows, it’s easy to lose form. Keep an eye out for these common issues:

• Sagging lower back: If your core isn’t engaged, you might compress your spine instead of lengthening it.

• Locked elbows or flared ribs: These can lead to joint strain and poor alignment.

• Collapsed shoulders: Always roll them back and away from your ears.

Modifications are your friend. If lifting the thighs off the floor is too intense, try Cobra Pose (Bhujangasana), which offers similar benefits with less pressure on the wrists and lower back.

When to Skip It

While Upward Dog is generally safe, you may want to modify or avoid it if you have:

• Wrist or shoulder injuries

• Chronic lower back pain

• Recent abdominal surgery

• Pregnancy (especially in later trimesters)

As always, listen to your body and consult a healthcare provider or certified yoga instructor if you’re unsure.

Upward-Facing Dog may look like a transitional pose, but it offers a full-body tune-up when practiced with intention. With consistent effort and mindful alignment, this energizing backbend can support better posture, stronger muscles, and a more open heart on and off the mat. Share this article or subscribe to our newsletter for updates