Upward Dog pose is common to many yoga flows and featured often in sun salutations, so it’s easy to forget that it’s an advanced pose requiring coordination, core strength and mobility through the shoulders and hips.

Before you attempt Upward Dog in postpartum or as a yoga beginner, it’s important to understand the objectives of the pose in order to make it work for your body. 

Let’s ⚡️R E S E T your Upward Dog Pose to protect the abdominals and lower back while enjoying the anterior (front-body) opening effects of this common pose!

Upward Dog pose (Urdhva Mukha Svanasana in Sanskrit) offers strengthening benefits to the upper body, particularly the back and shoulders, while stretching the chest, abdomen and hip flexors.

It’s a fantastic combination that appears simple but requires focus — pressing strongly into the hands and feet, while keeping the shoulders down from the ears and resisting the temptation to collapse through the middle. Phew! 

As a postpartum person, it’s particularly crucial to understand the nuance of the spine and hip positions to avoid low back and abdominal strain.

Follow along with Laura to understand how Upward Dog Pose should feel in YOUR body before your next yoga session!⁠⁠

POLL: Do you prefer Cobra or Upward Dog Pose in your own yoga flows and sun salutations? What feels best in your body?