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How to Do Upward Facing Dog — Form, Muscles & Tips

Learn how to do the Upward Facing Dog: step-by-step form, muscles worked, body only setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Lie face down with hands under your shoulders.
  2. Press into your hands and lift your chest, head, and thighs off the floor.
  3. Keep your arms straight and roll over the tops of your feet.
  4. Open your chest and look forward or slightly upward.
  5. Hold briefly, then lower or transition to downward dog.