I Stopped Doing This Yoga Pose. You Should Too. Here’s Why.


I Stopped Doing This Yoga Pose. You Should Too. Here’s Why.

You’re wondering if yoga is safe for you.

But you’ve done a little research & it’s still not clear.

As soon as you speak with one yoga teacher or one yoga student, the answers seem to vary… even if just a little.

It’s super common to assume that all yoga postures are good for you. The accepted (though misguided) thought is that … well… yoga is safe just because it’s yoga. This can be fueled by well meaning teachers and students who are repeating what they’ve been told by their teachers and stuff that’s been passed around for about 100 years.

It can be cloudy at best.

The truth is – if all things are equal – yoga postures can be good for you… very good for you.

But that assumes you’re…

  • Practicing with proper technique
  • Paying attention to what your body is telling you (and listening)
  • Being encouraged to modify postures or skip them altogether

But what if all things aren’t equal?

Updog No No 120615

Upward Facing Dog is very common in yoga classes. The idea is that it is good for your back, arms, & wrists. The truth is that it can be damaging if you have a pre-existing condition.


One of the poses I gave up teaching 5 years ago was Upward Facing Dog because the risk to benefit ratio was way out of balance.


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That is to say… the risks to you are much greater than the benefits to you.

The risks include:

  • Finger injuries
  • Hand injuries
  • Wrist injuries
  • Elbow pain
  • Shoulder pain
  • Neck pain
  • Low back pain

The benefits (if good technique is being used) include:

  • Stronger upper back
  • Stronger lower back
  • Better posture

See what I mean?

Besides, I saw dozens of students struggle with a mental roadblock: “This is what I’m supposed to do”… vs. “This is what’s right for me”.

It wasn’t their fault. After all, pretty much every yoga teacher, yoga article, yoga DVD, or whatever yoga resource out there shows the execution of a “perfect” upward facing dog.

In my opinion, the psychological effect is “anything less than what I’m seeing isn’t going to give me the desired results I’m looking for”.

So what are you to do?

How do you get all of the benefits of upward facing dog without all of the risk?

The answer may surprise you… take upward facing dog out of the equation.

Any qualified yoga teacher should be able to find a suitable substitution for you. The key is to understand the intent of the pose and then find a posture that has the same intent -and the same benefits- with less risk.

In this case, I recommend using locust pose instead of upward facing dog.

Watch the video clip to see the technique…

Did you notice how the fingers, hands, wrists, elbows, and shoulders were taken out of the equation? Yet, you still get all of the benefits of the pose… assuming your technique is correct.

I hope the take away from this article is to give yourself permission to do what is right for you at any time during your yoga practice. Forget the “woulda, coulda, shoulda” mentality… and don’t worry about what other people will think if you’re not doing what the teacher says.

Believe me, the other students are concentrating on their experience and -I hope- your teacher is impressed that you’re taking care of yourself and truly benefiting from your yoga practice.

Finding a safe way to practice yoga may feel like an impossible task, but … with the correct guidance… it isn’t as hard as it seems.

Do you know someone who will benefit from this blog?


Brian Friedman Owner/Director WinterGardenYoga.com

Brian Friedman


Winter Garden Yoga is a world renowned yoga studio recognized for providing a unique form of functional yoga instruction (TM) that gives you a toned, pain-free body that leaves you feeling great. Whether you’re flexible or not.

Unlike ordinary yoga studios with packed classes that over stretch and leave you feeling lost in the crowd… our services focus on strength, mobility, and nutrition. It’s all wrapped up in a caring, supportive, family-like environment you’ll call home.

Contact us or give us a call at 407-579-9889 for a free, no obligation consultation ($87 value) to find a package plan that is perfect for you.

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