How to Do the Perfect Upward-Facing Dog (Complete Guide)

Open your heart and strengthen your arms with this energizing backbend that builds upper body strength while creating space in the front body.

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

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

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