Pose guide
How to improve your Upward Dog
Arms straight, shoulders over wrists, chest lifted, thighs off the mat. Here’s the rubric Posewise measures it against, and what to train when you miss.
The rubric
Posewise checks six things from the side. Here’s what good looks like.
- ArmsStraight, pressing the floor away160–185°shoulder · elbow · wrist
- HipsLifted, the bend spread up your back125–180°shoulder · hip · knee
- ThighsLifted off the mat, legs activeLiftedknee height off the mat
- ShouldersStacked over your wristsStackedshoulder over wrist
- NeckLong, chest leading, not chin145–185°hip · shoulder · ear
- WristsShoulders over wrists, weight across the whole palm80–168°wrist bend
What’s holding it back
Build pressing strength, and your arms will straighten and hold your chest up.
When the arms can’t yet carry you, the elbows bend and the chest sinks back toward Cobra.
Push-up hold30s
Prone chest lifts10 reps
Press the floor away to straighten your arms.
Open your upper back, and the bend will spread up your spine instead of pinching your low back.
A stiff upper back, often with tight hip flexors, lets the hips sink and the bend collect in the low back.
Upper-back extensions8–10 reps
Low lunge stretch30s a side
Lift through your chest, not your low back.
Build glute and leg strength, and your thighs will lift off the mat.
When the legs go slack, the thighs drop and the low back takes the load.
Prone leg lifts12 a side
Quad sets12 a side
Press the tops of your feet down and lift your thighs.
Free up your shoulders, and your shoulders will stack over your wrists.
Tight lats or a tired core let the shoulders drift forward of the hands and hunch toward the ears.
Lat stretch20s a side
Plank to up dog8 slow reps
Shift your shoulders back over your wrists.
And two cues: lead with your chest, not your chin, so the back of your neck stays long, and spread your fingers to press through your whole palm.
Not sure which one is yours?
Posewise watches your Upward Dog through your iPhone camera, tells you which of these is holding you back, and builds a six-minute daily plan to fix it. Video never leaves your phone.
Join the betaFree during the beta · iPhone
Quick answers
What’s the difference between Upward Dog and Cobra?
In Upward Dog your arms are straight and your hips and thighs lift off the mat, so only your hands and the tops of your feet touch. In Cobra your hips stay down and your elbows stay bent.
Should my thighs touch the floor?
No. Press the tops of your feet down and lift your thighs. If you can’t yet, do Cobra instead.
Why does my lower back hurt?
Usually the hips sag and the bend collects in the low back. Firm your legs, draw your shoulders back over your wrists and lift through your chest, or switch to Cobra.
Where should I look?
Straight ahead or slightly up, with your neck long. Avoid dropping your head back.
How can I check my Upward Dog form at home?
Film yourself from the side. Or use Posewise, an iPhone app that measures your Upward Dog with the camera, speaks corrections as you hold it, and builds a six-minute daily plan for what it finds.