Upward Facing Dog
Description
Upward-Facing Dog (Urdhva Mukha Svanasana) is a foundational yoga backbend where you press up from a prone position with arms straight, hips off the floor, and weight on hands and the tops of feet. It is more demanding than Cobra Pose because the hips and thighs are lifted off the floor, requiring more strength and shoulder mobility.
Equipment Required
Upward Facing Dog Instructions
- Lie face down with legs extended and the tops of your feet pressing into the mat.
- Place your hands on the floor under your shoulders, fingers pointing forward.
- Inhale and press strongly through your hands and feet. Straighten your arms completely.
- Lift your chest, hips, and thighs off the floor. Only the tops of your feet and your hands touch the floor.
- Roll your shoulders back and down, away from your ears. Open your chest.
- Engage your glutes, quads, and core to protect the lower back.
- Gaze forward or slightly up — do not crank your head back.
- Hold for 1 to 3 breaths. Transition to Downward-Facing Dog by exhaling and lifting hips back.
Upward Facing Dog Form & Visual
Upward Facing Dog Benefits
- Deeply opens the chest and front shoulders
- Strengthens the arms, wrists, and shoulders
- Stretches the abdominals and hip flexors
- Strengthens the spinal extensors
- Foundational pose in vinyasa flows and Sun Salutations
- Counteracts forward-hunched posture
Upward Facing Dog Muscles Worked
- Pectoralis major (stretched)
- Rectus abdominis (stretched)
- Hip flexors (stretched)
- Erector spinae (strengthened)
- Triceps brachii (straight arm support)
- Anterior deltoid (stretched)
- Gluteus maximus and quadriceps (engaged)
Upward Facing Dog Variations & Alternatives
- Cobra Pose (easier — hips on floor)
- Sphinx Pose (gentlest)
- Camel Pose (deeper)
- Vinyasa Flow
- Downward-Facing Dog (paired pose)
- Upward Dog with Blocks Under Hands
