Upward-Facing Dog (Urdhva Mukha Svanasana)

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Person practising Upward-Facing Dog (Urdhva Mukha Svanasana), pressing through the hands with the arms straight, chest lifted and legs extended behind with the thighs raised from the mat.

Teacher: Anna Ashby

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Upward-Facing Dog (Urdhva Mukha Svanasana)

Upward-Facing Dog is often used in vinyasa flows to build heat and improve spinal flexibility, encouraging vitality and improved posture.

Category: Backbend

Difficulty: Intermediate

Sanskrit/Pronunciation: Urdhva Mukha Svanasana (OORD-vah MOO-kah shvah-NAHS-uh-nuh)

Main Focus: Chest, Shoulders, Spine, Arms, Core

Props: Yoga Mat, Yoga Bricks, Blanket

Upward-Facing Dog (Urdhva Mukha Svanasana) is an energising backbend that strengthens the arms and upper body while opening the chest, shoulders and front body. Practised by pressing firmly through the hands to lift the chest and thighs away from the floor, the pose encourages extension through the spine and engagement through the legs. Props can help create additional space and support as you develop strength and mobility in the pose.

How to Practise

Lie face down with legs extended and tops of feet pressing into the mat
Place your hands under your shoulders, fingers spread wide
Press firmly into your hands and lift your chest and thighs off the floor, straightening your arms
Keep your shoulders away from your ears and open your chest forward
Engage your legs and lift through the tops of your feet
Hold for 15–30 seconds, breathing smoothly
To release, lower down slowly with control

Benefits

Strengthens the arms, wrists, and spine
Opens the chest and shoulders
Improves posture and spinal flexibility
Stimulates digestion and energises the body

Modifications

If wrists are sensitive, come onto forearms for a gentler backbend
Keep elbows slightly bent if straightening arms is too intense
Use a blanket under the thighs for added cushioning
Avoid if you have wrist, shoulder, or lower back injuries

Props to Support Upward-Facing Dog (Urdhva Mukha Svanasana)

Props can help make Upward-Facing Dog more accessible while supporting alignment and creating space through the upper body. Place yoga bricks beneath the hands to raise the floor, providing additional height and making it easier to lift the chest and thighs. A folded blanket can also be placed beneath the tops of the feet for additional cushioning and comfort.