Variations (1)
Upward Facing Dog Pose II
Urdhva Mukha Svanasana II · ऊर्ध्व मुख श्वानासन II
Also known as: Upward Dog Variation II
Upward Facing Dog Pose II, also called Upward Dog Variation II is a classical yoga posture. Its Sanskrit name Urdhva Mukha Svanasana II translates word-for-word as: Urdhva (Upward) · Mukha (Face) · Svana (Dog) · Asana (Pose). In this posture, the body engages the posterior chain against the gentle resistance of gravity. The posture works to activate the glutes and open and strengthen the shoulders. Builds spinal endurance. Deepens upward dog. It is particularly valued for building full-body strength and improving overall posture. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice. Practitioners with back pain and pregnancy should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
- Intense back strength
- Builds spinal endurance
- Deepens Upward Dog
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Limit the depth of the backbend, engage the core actively before moving, and avoid any movement that creates pinching in the lumbar spine.
Wrist Injury / Carpal Tunnel
Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.
Avoid full weight on extended wrists; use fists, forearms, or a wedge to keep the wrist in a neutral position.
Pregnancy
Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.
Widen the stance, avoid deep abdominal compression and twists, and consult a qualified prenatal yoga teacher.
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
- 1Press the pubic bone gently into the floor
- 2Engage the legs by pressing the tops of the feet down
- 3Lengthen the back of the neck — gaze slightly forward
- 4Draw the shoulder blades toward the spine
- 5Keep the gluteal muscles firm but not clenched
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Keep hands on floor — standard Upward Dog.
Target Areas
Practice Flow
How to Practice
1. Lie face down, palms beside the chest.
2. Inhale, press up — lift chest into Urdhva Mukha Svanasana.
3. Arms straight — standard Upward Dog.
4. Now briefly lift the hands off the floor.
5. Hold the chest up using back strength alone.
5 more steps remaining
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Frequently Asked Questions
Common questions about Urdhva Mukha Svanasana II
What is Upward Facing Dog Pose II?
Upward Facing Dog Pose II, also called Upward Dog Variation II is a classical yoga posture. Its Sanskrit name Urdhva Mukha Svanasana II translates word-for-word as: Urdhva (Upward) · Mukha (Face) · Svana (Dog) · Asana (Pose). In this posture, the body engages the posterior chain against the gentle resistance of gravity. The posture works to activate the glutes and open and strengthen the shoulders. Builds spinal endurance. Deepens upward dog. It is particularly valued for building full-body strength and improving overall posture. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice. Practitioners with back pain and pregnancy should approach with care or consult a qualified teacher.
What are the benefits of Upward Facing Dog Pose II?
Intense back strength. Builds spinal endurance. Deepens Upward Dog.
Who should avoid Upward Facing Dog Pose II?
Avoid this pose if you have: Lower back pain, Wrist injuries, Pregnancy.
How many steps are in Upward Facing Dog Pose II?
Upward Facing Dog Pose II is practiced in 10 steps. Lie face down, palms beside the chest.
Is Upward Facing Dog Pose II suitable for beginners?
Upward Facing Dog Pose II is an intermediate-level pose. Beginners should practice with props or under guidance.
What conditions does Upward Facing Dog Pose II help with?
Upward Facing Dog Pose II is therapeutic for: strength, posture correction.
What poses should I do before Upward Facing Dog Pose II?
Prepare with: Adho Mukha Virasana (Child's Pose), Bhujangasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Urdhva Mukha Svanasana II with other poses