Lower back, upper back, neck, shoulders, wrists, hips and ankles
Upward Dog: From Plank (Vinyasa)
The most demanding version: a dynamic flow from plank through to upward dog that builds advanced strength, coordination, and spinal control.
Upper Limb Weight Bearing30 to 60 seconds
Ways to adjust it
- Classic
- Knees on floor
- Small range
- Stop if symptoms spread
- Knees on floor version
- Fists throughout
- Gaze forward throughout
- Keep hips low
- Smaller range
- Pad the tops of the feet
- Smaller transition
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: Classic
- 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.