BackbendIntermediate
Upward Facing Dog
Urdhva Mukha Svanasana
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About This Pose
Upward Facing Dog (Urdhva Mukha Svanasana) is a dynamic backbend that opens the chest, strengthens the arms, and stretches the front body. With legs lifted off the floor and only hands and tops of feet touching down, this pose requires significant arm and back strength while providing an energizing stretch through the entire front of the body.
Step-by-Step Instructions
- 1
From Chaturanga or lying prone, place hands under shoulders
- 2
Press into hands and straighten arms fully
- 3
Lift thighs and knees off the floor
- 4
Roll onto the tops of your feet
- 5
Lift the chest high and draw shoulders back
- 6
Gaze forward or slightly up
- 7
Hold for 3-5 breaths
Alignment Cues
- Arms fully straight
- Legs active and lifted
- Shoulders draw back and down
- Chest lifts through the arms
Benefits
- Opens the chest and lungs deeply
- Strengthens arms, wrists, and spine
- Stretches hip flexors and abdomen
- Improves posture significantly
- Energizes the body and mind
Modifications
- Practice Cobra Pose instead
- Keep thighs on the floor
Variations
- Add a gentle twist
Cautions & Contraindications
Cautions
- Avoid compressing the lower back
- Relax shoulders away from ears
Avoid this pose if you have:
- Lower back injury
- Wrist pain
- Pregnancy
Quick Facts
Primary Focus
spineSecondary Focus
chestshoulders
Suggested Hold
15 seconds
Tags
backbendstrengthspinechest
Equipment
yoga mat
