Updog

Benefits:
  • Improves mobility in the spine
  • ​Opens through the chest and shoulders
Cues
  • Start by lying flat on your stomach
  • Place your hands directly under your shoulders with your elbows tucked in towards your ribs
  • On an exhale press the top of your feet into the ground engaging your quads and feeling the knees lift off the ground slightly
  • Continue to press strongly into your feet and lift your hips and knees off of the ground
Common Errors:
  • The shoulders are shrugged up towards the ears
  • The top of the feet are not connected to the ground
  • The quadriceps are not engaged
  • The elbows are not in towards the body
  • Coming into the pose to quickly
Modifications:
Cautions:
  • ​Low back
  • Neck
  • ​Shoulders
Alternative Poses:

Anatomy

Lengthening:
  • Deltoids
  • Pectorals
  • Rectus Abdominus
  • Obliques
  • Psoas
  • Iliacus
Strengthening:
  • Quadriceps
  • Triceps
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