“What are the main things I should focus on when in upward facing dog?”
If our shoulders are incorrectly positioned in such weight-bearing poses—and they often are—the tendons attaching the biceps to the fronts of the arm bones can be strained and may even begin to tear. The injury is a form of tendonitis called biceps tendonitis. This, in turn, may put strain on the rotator cuff, the group of muscles and tendons that stabilize the shoulder.
Proper Position in Upward Facing Dog
Seems simple enough, my dog does this every morning, what is the big deal? It is important to find the proper alignment in upward facing dog to prevent overuse injury. Especially if we have a regular vinyasa yoga practice since this pose pops up very frequently there. So, what is the proper form in upward facing dog?
- Ensure shoulders are directly on top of the wrists or a little bit in front
- Press into all 10 fingertips and knuckles
- Pinch shoulder blades together, elongate neck
- Press hands away from core, but not to disengage the shoulder blades
- Pull elbows into side body / ribs
- Engage core and glutes, press heart forward
Proper Position in Upward Facing Dog
Poor Position in Upward Facing Dog
Pain Shifting to and from Upward Facing Dog and Downward Facing Dog?
A possibility of shoulder pain comes from improperly shifting from upward facing dog to downward facing dog:
- How should I shift from chaturanga to upward dog? On an inhale, press your hands into the mat and roll the tops of your shoulders back. Bring the bottom tips of your shoulder blades forward, toward your front body, and lift your chest. Imagine lines of energy running diagonally through your body from the lower tips of your shoulder blades to your collarbones, as though the shoulder blades were supporting the collarbones and helping to open your top chest. Now straighten your arms and press the tops of your feet down as you lift your torso and legs off the floor.
- Where should be shoulders align above my wrists in upward facing dog? Your wrists, elbows, and shoulders should now be “stacked” upright in one easy, energetic line.
- How should I shift from upward dog to downward dog? On an inhale, press your hands into the mat and tuck one toe at a time. Engage the lower core, then the upper core and begin to roll the spine one vertebrae at a time into a proper downward facing dog. Modification: drop the knees, shift back into child’s pose, curl the toes, press to all fours, then downward facing dog.
Benefits of Upward Facing Dog
“Upward-facing dog strengthens the wrists, arms, and back. Its chest-opening action provides a great antidote to “office slump,” while freeing the lungs and opening the heart. Backbends like updog are regarded as “extroverted” poses which can balance our tendency to curl in on ourselves when we feel depressed or overwhelmed.” – quote from Yoga International.
Takeaway: Like loyal dogs, we yogis return to our practice day after day, again and again. Dogs love routine, making them excellent role models for us. Something in us is drawn to love and follow our inner teacher, as the unknown dog followed Yudishthira. Can you bring those qualities of loyalty, love, and persistence to your practice of upward facing dog?
What’s next? Ever been curious to learn how to do a handstand with all the strength you’ve been building from your vinyasa flows? Let’s zoom into handstand progressions and practicing safely!
