Urdhva Mukha Svanasana

Upward-Facing Dog

Upward-Facing Dog supports the body on hands and the tops of the feet, with the thighs lifted.

Type: Backbend
Focus: Backbend
Intermediate ยท 5/10

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How to do this pose

  1. From lying face down, place hands beside the lower ribs and extend legs behind.
  2. Press through hands and the tops of the feet to lift the chest and thighs, only if shoulders and back remain comfortable.
  3. Keep the neck long; lower knees and torso with control to exit.

Before you begin

Avoid with wrist, shoulder or back pain, and avoid prone abdominal pressure during pregnancy.

What you should feel

Active legs and arms with an open chest.

Benefits

Builds arm and shoulder support while extending the front body.

Common mistakes

Hanging into the lower back or letting shoulders collapse toward the ears.

Modifications

Choose Low Cobra with thighs grounded.

Prep Poses

Low Cobra; knee-supported Plank

Follow-Up Poses

Neutral tabletop; Crocodile Pose

Related Content

Choose Low Cobra with thighs grounded.