Lift your chest, open the front line, and breathe.
Draw your shoulders down away from your ears, do not crunch into your low back.
The Up Dog is a Stretching-first movement, with Core working as the supporting cast. Track it consistently and you'll see exactly how it feeds your stretching volume for the week.
The Up Dog primarily works the Stretching with Core assisting.
Start with sets you can hold with perfect position, even if short. Add a few seconds each session; quality beats clock-watching.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
