Upward-Facing Dog

Upward-Facing Dog (Urdhva Mukha Svanasana) might seem like just another backbend, but don’t be fooled by its sleek, elegant appearance—this pose is a powerhouse of strength and rejuvenation.

It’s all about that perfect blend of chest expansion and spinal extension, making it a staple in vinyasa flows and a favorite among yogis of all levels.

Pose details

How to do the Upward-Facing Dog pose

Before diving into Upward Facing Dog, it’s a good idea to warm up with poses that open the chest, shoulders, and spine, such as Cobra Pose, Cat-Cow, and Sphinx Pose.

Once you’re ready, follow these steps:

1. Start by lying on your stomach. Extend your legs straight back, with the tops of your feet pressing into the mat. Your feet should be hip-width apart.
2. Place your hands beside your lower ribs. Bend your elbows and position your palms flat on the mat, fingers spread wide and pointing forward. Your elbows should be close to your body.
3. Inhale deeply and press firmly into your palms. Begin to straighten your arms, lifting your chest and head off the mat. Engage your leg muscles to lift your thighs and knees off the floor as well.
4. Roll your shoulders back and down, away from your ears. Keep your elbows slightly bent if needed to avoid locking them. Your gaze should be forward or slightly upward, but avoid compressing the back of your neck.
5. Press the tops of your feet into the mat and engage your quadriceps to keep your legs active. Your hips should be lifted off the floor, creating a gentle arch in your lower back.
6. Hold the pose for five to ten breaths, maintaining a steady and even breath.
7. When ready to come down, exhale and slowly lower your body back to the mat, starting with your chest and then your head. Relax your arms by your sides and take a few breaths before moving into your next pose.

Modifications

If Upward Facing Dog feels a bit too intense, don’t worry—there are plenty of ways to modify it while still getting the benefits:

• Use a blanket: Place a folded blanket under your hips and thighs to provide extra cushioning and support. This can help alleviate pressure on your lower back and make the pose more comfortable.
• Try a supported variation: Place yoga blocks under your hands to elevate your upper body slightly. This reduces the intensity of the backbend and allows you to build strength and flexibility gradually.
• Start with Cobra Pose: If you’re still developing the strength and flexibility for Upward Facing Dog, practice Cobra Pose first. This will help open the chest and stretch the spine without putting too much strain on the wrists and shoulders.
• Focus on engaging your core: Actively engage your core muscles to support your lower back. This can help you maintain proper alignment and prevent any discomfort in the lumbar region.
• Bend your elbows slightly: Instead of fully straightening your arms, keep a slight bend in your elbows. This can reduce the strain on your wrists and shoulders, making the pose more accessible.

Safety tips

• Warm up properly with poses like Cat-Cow or Sphinx Pose to prepare your spine and muscles.
• Engage your core and thighs. This helps to support your lower back and prevent strain.
• Keep your shoulders away from your ears. Draw them down and back to avoid compressing your neck.
• Distribute your weight evenly between your hands and the tops of your feet. This ensures balanced support and reduces the risk of wrist or ankle injury.
• Breathe deeply and steadily. This helps to maintain focus and ease any tension in the body.
• Exit the pose slowly and mindfully. Transition into Child’s Pose to gently stretch your back and relax your muscles.

Similar yoga poses

Downward Facing Dog (Adho Mukha Svanasana)

A foundational pose in many yoga practices, Downward Facing Dog stretches the hamstrings, calves, and shoulders while strengthening the arms and legs. It is often used as a transitional pose and can help prepare the body for more intense stretches.

Dolphin Pose (Ardha Pincha Mayurasana)

Similar to Downward Facing Dog but with the forearms on the ground, Dolphin Pose strengthens the shoulders and arms while providing a deep stretch to the hamstrings and calves. It also helps to build the strength needed for inversions.

Plank Pose (Phalakasana)

This pose is excellent for building core strength and stability. It engages the entire body, particularly the shoulders, arms, and abdominal muscles, making it a great preparatory pose for more advanced arm balances and inversions.

Four-Limbed Staff Pose (Chaturanga Dandasana)

Often part of the Sun Salutation sequence, this pose strengthens the arms, shoulders, and core. It requires a strong foundation and control, which are essential for transitioning into other poses.

Upward Facing Dog (Urdhva Mukha Svanasana)

This backbend opens the chest and stretches the front of the body while strengthening the arms and wrists. It is often used in vinyasa sequences and can help prepare the body for deeper backbends.

Puppy Pose (Uttana Shishosana)

A gentle backbend and heart opener, Puppy Pose stretches the spine, shoulders, and arms. It is a great way to prepare the body for deeper backbends and shoulder stretches.