Health Advocate Blog

Workout of the Week: Upward Facing Dog

This yoga move will help engage your abs and back. Perform this exercise on a mat or soft padded floor. Try it today!

How to do it:

  1. Start by lying on your stomach with your legs straight and toes pointing away from you.
  2. Place your hands under your shoulders, palms flat on the ground, with fingers pointing forward.
  3. Check your elbows. They should be pointing in the direction of your feet and your arms should be close to your body.
  4. Exhale while pulling your abdominal muscles in towards your spine.
  5. Slowly lift your upper body by pushing your arms off the ground. Lift your upper body, but keep your knees on the floor.
  6. Hold this position for 15 to 30 seconds to feel a slight stretch.
  7. Slowly lower yourself into the starting position.
  8. Repeat.


  • This exercise should not be performed like a push-up. It is not intended to work out your arms.

We hope you’ll try Upward Facing Dog and then build this exercise into your daily routine Monday through Friday of the coming week.

Want more fitness ideas? If you’re a Health Advocate member with access to the wellness coaching component of our Wellness Program, reach out to your Wellness Coach to get more healthy ideas to get—and stay—fit. And remember, talk to your doctor before beginning any new fitness regimen.