Upward Facing Dog (Urdhva Mukha Svanasana)
- elisha st denis
- 51 minutes ago
- 2 min read
Upward Facing Dog is a backbend that opens the chest and stretches the front of the body while strengthening the arms, wrists, and spine. It's a key pose in Sun Salutations, sitting between Chaturanga and Downward Dog. Unlike Cobra Pose, the thighs and knees lift completely off the mat in Upward Facing Dog, requiring more arm and core strength.
How to Practice Upward Facing Dog (Urdhva Mukha Svanasana)
Begin lying face down with your hands beside your lower ribs, fingertips pointing forward.
Untuck your toes so the tops of your feet press into the mat.
On an inhale, press through your palms and straighten your arms, lifting your chest, torso, and thighs completely off the mat.
Draw your shoulder blades toward each other and roll your shoulders back and down.
Gaze forward or slightly up, avoid crunching the back of your neck.
Keep your legs active with thighs engaged and lifted.
Hold for 1-3 breaths, then exhale back to Downward Dog.
Modifications & Variations
Cobra Pose instead: If your wrists or lower back are sensitive, practice Cobra (Bhujangasana) instead, keep your elbows bent and thighs on the mat for a gentler backbend.
Knees to mat: Keep your knees on the mat while lifting your chest to build strength gradually.
Roll your shoulders first: Before pressing up, roll your shoulders back and down while still on the mat, this helps set the shoulder position for the full pose.
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