Perfect Upward-Facing Dog Technique
Upward-Facing Dog (Urdhva Mukha Svanasana) is an energizing backbend that strengthens the arms, wrists, and back while opening the chest and front body. ChAIron's AI coaching ensures proper alignment and safe progression into this heart-opening pose.
Step-by-Step Form Guide
- Starting Position: Begin in plank pose with hands under shoulders, strong arms
- Lower and Roll: Lower to push-up, then roll over toes lifting chest and thighs
- Arm Strength: Press firmly through palms, straighten arms completely
- Leg Engagement: Lift thighs off ground, press tops of feet down
- Heart Opening: Broaden chest, draw shoulder blades down back
- Neutral Neck: Keep neck long, gaze forward or slightly up
Common Mistakes to Avoid
- Collapsing into shoulders instead of pressing up
- Letting thighs rest on floor
- Over-extending neck and dropping head back
- Sinking into lower back instead of lifting chest
- Rolling shoulders forward
AI Coaching Benefits
ChAIron's computer vision analyzes your Upward-Facing Dog alignment in real-time, providing instant feedback on:
- Arm strength and shoulder positioning
- Thigh lift and leg engagement
- Chest opening and heart space expansion
- Spine extension and backbend safety
- Weight distribution and foundation stability