Down To Upward Dog

Muscles worked

Setup

1. Start in a high plank position with your hands placed slightly wider than shoulder-width and feet hip-width apart.
2. Push your hips back and up toward the ceiling to enter Downward Dog, forming an inverted 'V' shape with your body.
3. Press your heels toward the floor and spread your fingers wide, distributing weight evenly across your palms.

How to do it

1. Inhale as you shift your weight forward, lowering your hips toward the floor in a controlled, sweeping motion while keeping your arms straight.
2. Exhale as you lift your chest toward the ceiling and untuck your toes so the tops of your feet rest on the floor (Upward Dog).
3. Hold the Upward Dog briefly, ensuring your knees and thighs remain lifted off the mat by engaging your quadriceps and glutes.
4. Inhale as you tuck your toes and use your core strength to pull your hips back up to the starting Downward Dog position.

Form checklist

• Keep your shoulders pulled back and down, away from your ears, during the Upward Dog phase.
• Engage your abdominals throughout the entire movement to protect your lumbar spine.
• Ensure your hands remain directly under your shoulders when in the Upward Dog position.
• Maintain active tension in your legs to prevent your knees from touching the ground during the transition.

Pro tips

• Focus on spinal articulation by imagining your vertebrae moving one at a time as you roll forward into the upward position.
• In Upward Dog, actively push the floor away to create maximum space between your ears and shoulders, which increases serratus anterior activation.

Make it harder

• Perform a 'Dive Bomber' transition by bending your elbows and sweeping your chest as close to the floor as possible during the move from Downward to Upward Dog.
• Incorporate a 5-second isometric hold at the peak of each position to increase time under tension and improve end-range control.

Frequently asked

What muscles does the down to upward dog work?

The down to upward dog primarily targets the abs, erector spinae, glutes, hip flexors, obliques, and quadriceps, and also works the deltoids, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the down to upward dog?

The down to upward dog requires no equipment — just your body weight.

Is the down to upward dog good for beginners?

The down to upward dog is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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