Lower back, upper back, neck, hips, shoulders and wrists
Upward Dog: Knees on Floor
Knees on the floor significantly reduces the load while maintaining the same spinal extension pattern, making this powerful pose more accessible for building strength.
Upper Limb Weight Bearing20 to 60 seconds
Ways to adjust it
- Bolster
- Baby Cobra
- Gaze forward cue
- Blocks
- Fists
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: From Plank (Vinyasa)
- Upward Dog: Hands on Blocks
- 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.