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 exercise that targets the erector spinae, while also engaging the anterior deltoids, gluteus maximus, pectoralis major (both clavicular and sternal heads), and rectus abdominis. Performed prone on the floor with arms extended, it opens the chest, lengthens the spine, and builds foundational back extension strength useful in yoga flows and general mobility work.
Upward Facing Dog: So führst du sie aus
- 1Lie face-down on the floor with your legs extended straight behind you, tops of your feet flat on the mat.
- 2Place your palms flat on the floor beside your lower ribs, fingers pointing forward and elbows drawn close to your sides.
- 3Press through your palms and straighten your arms fully, lifting your chest, torso, and the tops of your thighs off the floor.
- 4Roll over the tops of your feet so only the tops of your feet and your palms touch the ground.
- 5Draw your shoulder blades down and back, opening your chest forward and upward without scrunching your shoulders toward your ears.
- 6Engage your glutes and press your thighs slightly toward each other to protect your lower back.
- 7Hold the position for the prescribed duration, breathing steadily, then lower your torso back to the floor with control.
Technik-Tipps
- Keep your arms fully extended and wrists stacked directly under your shoulders for the most stable base.
- Think of lengthening your spine rather than crunching into your lower back — reach your chest forward and up as you press.
- Actively firm your gluteus maximus throughout the hold; this stabilizes the pelvis and reduces compressive load on the lumbar spine.
- If your wrists are uncomfortable, shift weight slightly toward your fingertips to reduce the pressure on the heel of your hand.
Häufige Fehler
- Shrugging the shoulders toward the ears, which compresses the neck and reduces the chest-opening benefit of the pose.
- Leaving the thighs on the floor instead of lifting them fully, which turns the pose into a Cobra and reduces spinal extension.
- Bending the elbows instead of straightening them fully, which limits the range of motion and shifts work away from the erector spinae.
- Letting the lower back collapse into deep compression by not engaging the glutes, which places excessive strain on the lumbar discs.
- Holding your breath, which raises tension and prevents the spine from fully extending — exhale as you rise and breathe normally at the top.
Häufig gestellte Fragen
What muscles does Upward Facing Dog work?
The primary muscle is the erector spinae (the column of muscles running along your spine). Synergists include the anterior deltoids, gluteus maximus, pectoralis major (both clavicular and sternal heads), and rectus abdominis, which work together to support and control the extended position.
What is the difference between Upward Facing Dog and Cobra pose?
In Upward Facing Dog the arms are fully extended and both the thighs and pelvis lift completely off the floor, producing a deeper spinal extension. In Cobra the elbows remain partially bent and the lower body stays on the mat, making it a gentler option that requires less back flexibility and strength.
Is Upward Facing Dog good for beginners?
It is suitable for beginners but requires adequate wrist and shoulder mobility. Start by practising Cobra to build back-extension awareness, then progress to Upward Facing Dog once you can straighten your arms comfortably without lower-back pain.
How long should I hold Upward Facing Dog?
In a flowing yoga sequence it is typically held for one to three breaths (about 5–10 seconds). For a dedicated stretch hold, aim for 20–30 seconds per set and repeat two to three times, breathing steadily throughout.
Where should I feel Upward Facing Dog?
You should feel a stretch along the front of your torso and a strengthening contraction along your spine and glutes. If you feel sharp pain in your lower back, back off the range of motion, engage your glutes more firmly, or switch to Cobra until your flexibility improves.
