"According to B.K.S. Iyengar, Upward Facing Dog, when practiced well, can rejuvenate the spine, expand the lungs and increase blood flow to the pelvic region. This pose also helps the back by stretching the front of the upper thigh, the hip flexor muscles. If these muscles are too tight, they cause the student to create too much arch in the lower back when standing."
"When attempting any extension of the spine, it is crucial to remember that the lumbar (lower) spine extends easily, due to the angle at which the facets (joints) come together. The thoracic (mid-back) area does not extend easily, in part because the angle of the facets does not facilitate this movement, and because of the structure of the vertebrae themselves. Therefore, when one attempts a backbending movement, too much curve is likely to occur in the lumbar and not enough in the thoracic spine."
Upward Facing Dog is an accessible beginning backbend that opens the chest, strengthens the arms, and prepares practitioners for advanced backbends by stabilizing the lower back. When practiced well it can rejuvenate the spine, expand the lungs, and increase blood flow to the pelvic region. The pose stretches the front of the upper thigh and hip flexors, which otherwise cause excessive lumbar arching when tight. The lumbar spine extends easily while the thoracic spine resists extension, so awareness is needed to avoid overbending the lower back. Stabilize the lumbar region by tightening the buttocks and legs, and extend the thoracic area by lifting the chest and pushing with the arms.
Read at Yoga Journal
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