Exercise
Upward Facing Dog
Also known as: upward dog, urdhva mukha svanasana, yoga backbend
Upward Facing Dog is an exercise for the lower back. Main target: lower back. Also works: anterior deltoid and middle chest. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- Lie face down with your palms on the floor next to your lower ribs and the tops of your feet on the ground.
- Press through your hands to straighten your arms, lifting your chest and hips off the floor so only your palms and feet stay down.
- Draw your shoulders back and down, open the chest and look slightly upward, keeping the glutes lightly engaged.
- Hold the position, breathing evenly, then lower yourself back down.
Similar exercises
Cat Stretch
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Child's Pose
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Crossover Reverse Lunge
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Dancer's Stretch
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Hug Knees To Chest
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Lower Back Curl
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Alternatives with other equipment
Lower Back-SMR
Foam roll
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Pyramid
Exercise ball
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Hyperextensions (Back Extensions)
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Rack Pull with Bands
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Lever Back Extension
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One-Arm Dumbbell Row
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