Variations (1)
Upward-Facing Dog Pose
ऊर्ध्व मुख श्वानासन
Urdhva Mukha Svanasana is a backbend that strengthens the spine, arms, and wrists. It opens the chest and shoulders, improving posture and increasing energy.
Anatomy Involved
Benefits
- Strengthens the spine, arms, and wrists
- Stretches the chest and shoulders
- Stimulates abdominal organs
- Improves posture
- Relieves mild depression
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Back injury
- Wrist injury
- Headache
- Pregnancy (avoid or modify)
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Initiate the backbend from the thoracic spine, not the lumbar
- 2Lift the sternum toward the ceiling
- 3Keep the gluteal muscles engaged to protect the lower back
- 4Broaden across the collarbones
- 5Maintain length in the back of the neck — do not drop the head back
Pose Details
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Urdhva Mukha Svanasana is a backbend that strengthens the spine, arms, and wrists. It opens the chest and shoulders, improving posture and increasing energy.
How to Practice
1. Lie prone with legs extended back, tops of feet on the floor.
2. Place hands on the floor beside your chest, fingers pointing forward, elbows hugging the sides.
3. Inhale, press into the hands and lift the chest and thighs off the floor, keeping the tops of the feet grounded.
4. Draw the shoulders back and down, opening the chest. Keep the neck long and tilt the head back slightly.
5. Ensure shoulders are stacked directly over the wrists.
4 more steps remaining
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Frequently Asked Questions
Common questions about Upward-Facing Dog Pose
What is Upward-Facing Dog Pose?
Urdhva Mukha Svanasana is a backbend that strengthens the spine, arms, and wrists. It opens the chest and shoulders, improving posture and increasing energy.
What are the benefits of Upward-Facing Dog Pose?
Strengthens the spine, arms, and wrists. Stretches the chest and shoulders. Stimulates abdominal organs. Improves posture. Relieves mild depression.
Who should avoid Upward-Facing Dog Pose?
Avoid this pose if you have: Back injury, Wrist injury, Headache, Pregnancy (avoid or modify).
How many steps are in Upward-Facing Dog Pose?
Upward-Facing Dog Pose is practiced in 9 steps. Lie prone with legs extended back, tops of feet on the floor.
Is Upward-Facing Dog Pose suitable for beginners?
Upward-Facing Dog Pose is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Upward-Facing Dog Pose?
You may use: block, wall. Props make the pose more accessible and comfortable.
What poses should I do before Upward-Facing Dog Pose?
Prepare with: Adho Mukha Svanasana, Bhujangasana, Setu Bandhasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Upward-Facing Dog Pose with other poses