Upward Dog Stretch: Video Tutorial & Stretch Guide
| Workout | Upward Dog Stretch |
| Primary Muscle Group | Abs |
| Secondary Muscle Group | Chest, Shoulders, Lats |
| Equipment Required | Mat |
| Force Type | Bodyweight |
| Mechanics | Bodyweight |
| Exercise Type | Core Stability |
| Difficulty | Beginner |
Upward Dog Stretch: Video Tutorial & Stretch Guide
Upward Dog Stretch: Step-by-Step Guide
- Step 1: Get Ready on the Mat » Start by lying face-down on your mat. Place your hands flat on the floor, just below your shoulders. Keep your elbows close to your body and extend your legs straight back with your toes pointed. This setup prepares your core and lower back for the stretch.
- Step 2: Activate Your Core » Press your palms firmly into the mat. Lift your torso slowly, feeling your core engage. Keep your legs straight and let your thighs hover just above the mat for better balance and control. This lift sets you up for a deep, safe stretch.
- Step 3: Lift Your Chest » Push further through your hands to lift your chest up and open. As your arms straighten, keep your shoulders relaxed. Draw them down and back, opening up your chest. This move fully activates the stretch, giving your spine room to extend.
- Step 4: Align and Hold » Check your alignment. Keep your hips slightly lifted with thighs hovering. Look forward or slightly up. Hold this position, feeling the stretch from your core to your chest.
- Step 5: Breathe Deeply » Take slow, deep breaths here. Each inhale lengthens your spine a little more. Each exhale helps you relax deeper into the stretch. Breathe with purpose to stay in control.
- Step 6: Lower Back Down with Control » Slowly bend your elbows and lower your chest and thighs back to the mat. Move carefully to protect your spine and ease out of the stretch with control.
Upward Dog Stretch: Overview
The Upward Dog stretch targets your core, abs, and lower back. It stretches the front of your body while strengthening the arms and spine. With regular practice, you’ll see better spinal flexibility, stronger core stability, and a more open chest. This move helps improve posture, relieve back tension, and prepare you for intense workouts.
Upward Dog Stretch: Benefits
The Upward Dog stretch improves core stability, spinal mobility, and alignment. It works your front body, giving your back a break from tightness. By adding this move to your routine, you can improve your posture and avoid lower back strain. Practicing this stretch regularly keeps your spine flexible and reduces the risk of injury.
Upward Dog Stretch: Pro Tips & Advanced Techniques
- Focus on Shoulders: Keep shoulders relaxed and down to avoid neck strain. This position also gives your chest a fuller stretch.
- Move Slowly: Take your time to lift and lower. The slower you go, the more control you gain over the movement, helping you feel the full benefit of the stretch.
- Engage Thighs for Stability: Keep thighs slightly off the mat to keep your core active and protect your lower back.
- Use Deep Breaths: Inhale deeply as you lift, exhale as you hold. This breathing rhythm keeps you steady and helps your body relax into the stretch.
Upward Dog Stretch: Progression Plan
Beginner
Intermediate
Advanced
Upward Dog Stretch: Frequently Asked Questions (FAQs)
What muscles does the Upward Dog stretch target?
+This stretch focuses on the abs, lower back, and chest, while also engaging the shoulders and arms.
Can I add this stretch to any workout?
+Yes! It’s a great addition to warm-ups, cool-downs, or core-focused routines. It prepares your spine and opens your chest.
Is Upward Dog helpful for lower back pain?
+Yes, it stretches and strengthens your core, which can reduce lower back tension. Always listen to your body and consult a professional if you have any back issues.
How often should I do the Upward Dog stretch?
+Try it 2-3 times per week, especially on days you’re focusing on core or back exercises.
What mistakes should I avoid?
+Keep shoulders down, avoid overextending your back, and don’t rush through the stretch. Use control, stay mindful, and breathe through each part.
