Down to Upward Dog
Expert Advice
Ensure smooth transitions between poses to maintain control and stability. Keep your core engaged throughout the movement to support your lower back.
How-to-do Steps
- Start in a high plank position with your hands shoulder-width apart.
- Press your hips up and back, moving into Downward Dog, keeping your heels reaching towards the floor.
- Transition from Downward Dog by rolling forward into Upward Dog, dropping your hips towards the floor and lifting your chest and head up.
- Ensure your shoulders are down and back, away from your ears.
- Return to Downward Dog and repeat for the desired number of repetitions.
Track Down to Upward Dog in FitAI
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Muscles Worked
Down to Upward Dog primarily targets the Shoulders, Lats, Glutes, Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders20%
Lats20%
Glutes20%
Chest20%
Secondary
Hamstrings10%
Quads5%
Abs5%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Down to Upward Dog work?
Down to Upward Dog primarily targets the Shoulders, Lats, Glutes, Chest. Secondary muscles involved include Hamstrings, Quads, Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Down to Upward Dog?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Down to Upward Dog suitable for beginners?
Yes, Down to Upward Dog is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
