Updog Yoga

Unlocking the Power of Upward-Facing Dog (Updog) Yoga Pose


Updog yoga, also known as Upward-Facing Dog, is a rejuvenating and energizing yoga pose that is commonly practiced in various styles of yoga. It is a gentle backbend that opens the chest, strengthens the arms and legs, and promotes spinal flexibility. In this article, we will explore the benefits, proper technique, and the differences between Updog and Cobra poses. Whether you’re a seasoned yogi or new to the practice, incorporating Updog into your yoga routine can bring vitality and balance to your mind and body.

Understanding Updog Yoga Pose

Updog, or Upward-Facing Dog, is a pose that is often included in the Sun Salutation sequence and is practiced as part of vinyasa flow or Hatha yoga classes. It is performed by transitioning from Plank pose to a gentle backbend, with the hands pressing into the floor, arms extended, and the chest lifted. The legs are engaged, and the tops of the feet rest on the mat.

How to Do Updog Yoga Pose

Follow these steps to practice Updog yoga pose:

  1. Start in Plank pose: Begin in a high plank position with your hands directly under your shoulders and your body in a straight line.
  2. Lower your body: As you exhale, slowly lower your body down towards the mat, keeping your elbows close to your sides.
  3. Extend your arms: Inhale and press your palms into the mat, straightening your arms and lifting your chest up. Your thighs and the tops of your feet should be resting on the mat.
  4. Open your chest: Roll your shoulders back and down, opening your chest and lifting your gaze forward or slightly upward.
  5. Engage your legs: Keep your legs active and engaged by pressing the tops of your feet and thighs into the mat.
  6. Hold the pose: Stay in Updog for a few breaths, maintaining a comfortable stretch in the front of your body.
  7. Release the pose: To come out of Updog, exhale and gently lower your body back down to the mat. You can then transition into a resting pose like Child’s pose or move into the next pose in your sequence.

Muscles Targeted in Updog

Updog yoga pose engages and strengthens several key muscles in the body, including:

  • Chest muscles: Updog opens and stretches the chest muscles, including the pectoralis major and minor.
  • Shoulder muscles: The pose activates and strengthens the muscles in the shoulders, such as the deltoids and rotator cuff muscles.
  • Abdominal muscles: While in Updog, the abdominal muscles, including the rectus abdominis and obliques, engage to support the backbend.
  • Back muscles: The pose works the muscles along the spine, including the erector spinae and multifidus, promoting spinal flexibility and strength.
  • Arm and leg muscles: Updog also involves the activation and strengthening of the arm muscles, such as the triceps and biceps, as well as the leg muscles, including the quadriceps and calves.

Updog Yoga Pose vs. Cobra Pose

Both poses are backbends, but they differ in certain aspects:

  • In Updog, the tops of the feet are resting on the mat, while in Cobra, the tops of the feet remain flat on the mat.
  • Updog involves straightening the arms fully, while Cobra allows for a slight bend in the elbows.
  • Updog lifts the thighs and knees off the mat, while Cobra keeps the lower body grounded.

Both poses offer similar benefits for spinal flexibility, strengthening the back and core muscles, and opening the chest. The choice between Updog and Cobra often depends on personal preference and the sequencing within a yoga practice.

FAQs (Frequently Asked Questions)

Q: How do I do Updog correctly?

A: To practice Updog correctly, start in Plank pose, lower your body down while exhaling, and then press your palms into the mat as you lift your chest, keeping your legs engaged and the tops of your feet on the mat. Remember to maintain proper alignment and listen to your body.

Q: What is the Updog yoga pose called in Sanskrit?

A: The Updog yoga pose is called Urdhva Mukha Svanasana in Sanskrit.

Q: What are the benefits of Updog yoga pose?

A: Updog offers several benefits, including improved posture, increased spinal flexibility, strengthened arms and shoulders, expanded chest capacity, and overall energy and vitality.

Q: Can beginners do Updog?

A: Yes, beginners can practice Updog. It’s important to approach the pose with proper technique and listen to your body’s limits. Modify the pose as needed and gradually build strength and flexibility.

Q: How often should I practice Updog?

A: The frequency of practicing Updog depends on your individual needs and goals. It can be incorporated into a regular yoga practice or included in sequences like Sun Salutations. Start with a few repetitions and gradually increase as your body becomes more comfortable with the pose.


Updog, or Upward-Facing Dog, is a powerful yoga pose that brings strength, flexibility, and energy to your practice. By incorporating Updog into your yoga routine, you can experience the benefits of improved posture, increased spinal flexibility, and strengthened muscles. Remember to practice with proper alignment, listen to your body, and modify the pose as needed. Embrace the uplifting energy of Updog and allow it to enhance your mind-body connection on and off the mat.

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