Upward-Facing Dog

Hip Flexors, Quads, Chest, NeckBodyweight

Back-extension pose that opens your chest, stretches the front of your body, and clears tightness from your hip flexors.

How to do it

1Lie face down, place your hands beside your lower ribs, and point your toes back.

2Press through your hands, straighten your elbows, and lift your chest off the mat.

3Drive through your palms and the tops of your feet to lift your hips and thighs off the floor.

4Pull your shoulders down away from your ears and drive your sternum forward and up.

5Hold steady without jerking or cranking your neck back.

Common mistakes

Crank your neck backward, jamming your cervical spine.

Sagging into your shoulders with your ears hunched up.

Letting your knees and thighs rest on the floor, shifting load into your lower back.

Breathing

Inhale deeply as you press your torso up, then maintain smooth breathing during the hold.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.