Day 17 of 30 Days Yoga With Matr3Moni Challenge: Upward Facing Dog Posture

Upward facing dog is a back-bending posture that is, as you may have already guessed, the opposite of Downward Facing Dog. The reason you have to do to one side the same as you do to the other in yoga is to not overcompensate one side because it feels better. What you do to one side or one way, your body craves on the other. Even when the craving feels like pain it is still telling you it needs the help you’re giving to the side you seem to love so much. Plus, it’s a great fix for the office slump and horrible posture issues. Just stay the course and go upward with the dog you went down with first.


  • Strengthens the core, wrists, arms, and back
  • Improves posture and flexibility
  • Stretches the shoulders, and buttocks
  • Opens the chest
  • Improves digestion and asthma

How to achieve Upward Facing Dog:

  1. Start by lying on your stomach, feet hip-width apart. Stretch your legs back towards the back of the mat. Tuck your toes for a moment and stretch out through your heels to lengthen your legs.
  2. Place your hands on the floor with your forearms perpendicular to the floor and elbows close to your torso.
  3. On an inhale, press your toe nails into the mat as you press your palms into the floor and roll the tops of your shoulders back.
  4. Straighten your arms and simultaneously lift your chest up and openly.


  • If the full posture is too much, use a block or chair to elevate your arms until you are able to do the full posture.

If you’re looking to practice Upward Facing Dog Posture, other basics postures or you want to go through a longer sequence, check out my YouTube channel. Follow along with the challenge on Instagram. Show how this posture works for you and post your challenge photo. Make sure to use the hashtags #yogawithmatr3moni #yogachallengewithmatr3moni

If you are interested in one-on-one sessions to learn more about your body, gaining flexibility, and creating a healthier lifestyle by adding yoga you can make an appointment with Matr3Moni.

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