spinebody weight
upward facing dog
upward facing dog is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Lie face down on the floor with your legs extended behind you.
Step 2. Place your hands on the floor next to your lower ribs, fingers pointing forward.
Step 3. Press your hands firmly into the floor and straighten your arms, lifting your torso and thighs off the ground.
Step 4. Roll your shoulders back and down, opening your chest and lifting your gaze towards the ceiling.
Step 5. Hold this position for a few breaths, then slowly lower your body back down to the starting position.
Muscles & body parts
Primary muscles
spine
Secondary muscles
shoulderschest
Primary body parts
back
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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