Quick Answer
Upward Facing Dog is a beginner yoga exercise that targets your abdominals and chest. It uses only your bodyweight. Lie face down on the floor with your legs extended behind you.
Video Tutorial
How to Perform the Upward Facing Dog
- 1
Lie face down on the floor with your legs extended behind you.
- 2
Place your hands on the floor under your shoulders.
- 3
Inhale and press into your hands to lift your chest and hips off the floor.
- 4
Keep your thighs off the ground and gaze slightly upward.
- 5
Hold the position while maintaining steady breathing.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Upward Facing Dog isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Upward Facing Dog work?
The Upward Facing Dog primarily works your abdominals and chest. Secondary muscles include the shoulders and hip flexors.
What equipment do I need for the Upward Facing Dog?
The Upward Facing Dog needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Upward Facing Dog suitable for beginners?
Yes. The Upward Facing Dog is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Upward Facing Dog should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Upward Facing Dog every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and chest more frequently, alternate harder and easier variations and keep overall weekly volume moderate.