Variations (1)
Urdhva Mukha Svanasana II
ऊर्ध्व मुख श्वानासन II
Urdhva Mukha Svanasana II is Upward Dog with hands briefly lifted, relying on back strength alone.
Anatomy Involved
Benefits
- Intense back strength
- Builds spinal endurance
- Deepens Upward Dog
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Lower back pain
- Wrist injuries
- Pregnancy
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
About this Pose
Urdhva Mukha Svanasana II is Upward Dog with hands briefly lifted, relying on back strength alone.
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 Urdhva Mukha Svanasana II?
Urdhva Mukha Svanasana II is Upward Dog with hands briefly lifted, relying on back strength alone.
What are the benefits of Urdhva Mukha Svanasana II?
Intense back strength. Builds spinal endurance. Deepens Upward Dog.
Who should avoid Urdhva Mukha Svanasana II?
Avoid this pose if you have: Lower back pain, Wrist injuries, Pregnancy.
How many steps are in Urdhva Mukha Svanasana II?
Urdhva Mukha Svanasana II is practiced in 10 steps. Lie face down, palms beside the chest.
Is Urdhva Mukha Svanasana II suitable for beginners?
Urdhva Mukha Svanasana II is an intermediate-level pose. Beginners should practice with props or under guidance.
What conditions does Urdhva Mukha Svanasana II help with?
Urdhva Mukha Svanasana II is therapeutic for: strength, posture correction.
What poses should I do before Urdhva Mukha Svanasana 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