Lower back, hips, shoulders and wrists
Upward Dog: Bolster Under Pelvis
A bolster under your pelvis supports your body weight, dramatically reducing the spinal extension load and making this chest-opening pose accessible for sensitive backs.
Upper Limb Weight Bearing20 to 60 seconds
Ways to adjust it
- Knees on floor
- Fists
- Blocks
If this one is too much today
Try the gentler version instead. It asks less of you and does much the same work.
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
- Upward Dog: Chair
- Upward Dog: Classic
- Upward Dog: From Plank (Vinyasa)
- Upward Dog: Hands on Blocks
- Upward Dog: Knees on Floor
- Upward Dog: Toes Tucked
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.