Upward Facing Dog
- Zielmuskel
- Erector Spinae
- Synergistenmuskeln
- Deltoid Anterior, Gluteus Maximus, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Rectus Abdominis
- Equipment
- Body weight
- Körperregion
- Back
- Typ
- Stretching
Upward Facing Dog is a bodyweight stretching pose that targets the erector spinae — the deep muscles running along either side of the spine — while engaging the anterior deltoids, gluteus maximus, pectoralis major (both clavicular and sternal heads), and rectus abdominis as synergists. It extends the spine, opens the chest, and lengthens the front of the body, making it a staple in yoga sequences, warm-up routines, and spinal mobility work.
Upward Facing Dog: So führst du sie aus
- 1Lie face-down on the floor with your legs extended and the tops of your feet pressing into the ground.
- 2Place your palms flat beside your lower ribs, fingers pointing forward and elbows bent close to your sides.
- 3Press firmly through your palms and straighten your arms fully, lifting your chest, abdomen, and thighs off the floor.
- 4Roll your shoulders back and down, drawing your shoulder blades toward each other to open the chest.
- 5Press the tops of your feet into the floor and engage your glutes to maintain the lift through your thighs.
- 6Gaze forward or very slightly upward, keeping your neck long and your chin level — avoid cranking your head back.
- 7Hold the position for the prescribed duration, breathing steadily and evenly.
- 8To release, slowly lower your hips and chest back to the floor with control.
Technik-Tipps
- Inhale as you press up into the pose, then breathe steadily through the hold — avoid holding your breath.
- Press actively through all ten fingers to distribute the load evenly and reduce strain on your wrists.
- Keep your glutes lightly engaged throughout to support the lower back and keep your thighs lifted off the floor.
- Set your hands so that once you press up your wrists sit directly under your shoulders — hands too far forward pushes the chest behind the arms and loads the lower back.
- If your lower back feels compressed, reduce the depth of the backbend slightly rather than pushing through discomfort.
Häufige Fehler
- Leaving your hips on the floor — this makes the pose Cobra, not Upward Facing Dog; your thighs and hips must be clear of the ground for the full pose.
- Crunching your neck back sharply, which compresses the cervical spine — keep your gaze forward and your neck long.
- Letting your shoulders shrug toward your ears, which shifts stress onto the upper trapezius and reduces the chest-opening stretch — actively pull the shoulder blades down.
- Keeping your elbows bent rather than fully extending your arms, which limits extension through the erector spinae and reduces the benefit of the pose.
- Allowing your feet to splay outward rather than keeping the tops pressed flat into the floor, which destabilizes the pelvis and lower back.
Häufig gestellte Fragen
What muscles does Upward Facing Dog work?
Upward Facing Dog primarily works the erector spinae, the muscles that run along the spine and extend the back. The anterior deltoids, gluteus maximus, and both the clavicular and sternal heads of the pectoralis major assist the movement, while the rectus abdominis acts as a synergist, lengthening under load.
What is the difference between Upward Facing Dog and Cobra Pose?
In Upward Facing Dog the hips and thighs lift completely off the floor and the arms are fully extended, placing a greater demand on the erector spinae, anterior deltoids, and glutes. In Cobra Pose the hips stay on the ground and the elbows remain slightly bent, producing a shallower backbend. Upward Facing Dog is the more demanding of the two.
How long should I hold Upward Facing Dog?
In a static stretching or yoga context, hold for 15–30 seconds per set while breathing steadily. In a vinyasa flow you will typically hold for only 1–2 breath cycles (about 3–5 seconds) before transitioning to the next pose.
Is Upward Facing Dog good for beginners?
Yes, with modification. If you lack the upper-body strength or spinal flexibility to lift your hips fully off the floor, start with Cobra Pose, which keeps the hips grounded and uses a shallower backbend. Gradually work toward the full expression of Upward Facing Dog as your strength and mobility improve.
Where should I feel Upward Facing Dog?
You should feel a deep stretch through the front of the torso and a contraction along both sides of the spine (erector spinae). A mild sensation across the chest and front shoulders is normal. If you feel sharp pain in your lower back or neck, ease out of the pose and reduce the depth of the backbend.
