UR
Urdhva Mukha Svanasana II
ऊर्ध्व मुख श्वानासन II
Intermediateprone
Target Muscles
spine extensorsglutesshoulders
Benefits (3)
- + Intense back strength
- + Builds spinal endurance
- + Deepens Upward Dog
Avoid If (3)
- - Lower back pain
- - Wrist injuries
- - Pregnancy
About
Urdhva Mukha Svanasana II is Upward Dog with hands briefly lifted, relying on back strength alone.
Step-by-Step Instructions
1
1. Lie face down, palms beside the chest.
2
2. Inhale, press up — lift chest into Urdhva Mukha Svanasana.
3
3. Arms straight — standard Upward Dog.
4
4. Now briefly lift the hands off the floor.
5
5. Hold the chest up using back strength alone.
6
6. Place hands back down.
7
7. Repeat 3-5 times — lift and place.
8
8. Or: hold hands up for 3 breaths.
9
9. Slowly lower.
10
10. Rest in Makarasana.