Lower back, upper back, neck, hips, shoulders, wrists and ankles
Upward Dog: Classic
A full anterior chain opening with your hips lifted off the floor, building powerful extension strength through your entire spine and shoulders.
Upper Limb Weight Bearing20 to 60 seconds
Ways to adjust it
- Knees on floor
- Bolster
- Baby Cobra
- Gaze forward cue
- Hands on blocks
- Fists
- Blocks
- Toes tucked variation
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: Bolster Under Pelvis
- Upward Dog: Chair
- 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.