Lower back, upper back, shoulders and wrists
Upward Dog: Chair
The most accessible backbend: standing with hands on a chair gently opens your chest and front body with no floor or wrist demands.
Spinal Mobility20 to 60 seconds
Ways to adjust it
- Adjust chair height
- Reduce extension range
- Forearms on chair if needed
- Adjust hand placement
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
- Upward Dog: Bolster Under Pelvis
- 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.