Upward-Facing Dog, or Urdhva Mukha Svanasana, is a foundational yoga backbend commonly found in Vinyasa and Power yoga sequences. It strengthens the arms, shoulders, and back while opening the chest and stretching the front body.

Typically linked with Chaturanga Dandasana and Downward-Facing Dog in Sun Salutations, this pose energizes the body and improves posture—when practiced with mindful alignment and core support.

Benefits of Upward Facing Dog

• Strengthens the Upper Body: Activates arms, shoulders, and back

• Opens the Chest and Heart Space: Expands the front body

• Improves Posture: Encourages spinal extension and alignment

• Stretches the Hip Flexors & Abdomen: Lengthens the front of the body

• Boosts Energy: Stimulates breath and circulation

• Supports Backbend Development: Builds mobility in a controlled way

How to Practice Upward Facing Dog

1. Begin lying face down, hands under shoulders, elbows hugging in.

2. Press into your palms, straighten your arms, and lift your torso and legs off the mat.

3. Roll the shoulders back and broaden across the collarbones.

4. Engage the quads and glutes to lift the thighs and knees.

5. Press the tops of your feet firmly into the floor.

6. Gaze slightly forward or up—avoid crunching the neck.

7. Keep elbows soft (not hyperextended) and ribs gently drawn in.

8. Hold for 3–5 breaths, then release to the mat or transition to Downward-Facing Dog.

Contraindications

1. Wrist or Shoulder Injuries: May require modification or substitution

2. Low Back Pain or Compression: Use Cobra Pose instead or lift less deeply

3. Pregnancy (Second & Third Trimester): Avoid deep prone backbends

4. Neck Sensitivity: Keep the gaze forward instead of up

5. Herniated Disc or Sciatica: Consult a professional before practicing

Modifications & Variations of Upward Facing Dog

Modifications:

• Use a Block Under Hands: Raises torso to reduce intensity

• Lower to Cobra Pose: Keep pelvis and legs on the mat for gentler backbend

• Bend Elbows Slightly: Reduces strain in shoulders or wrists

• Keep Gaze Forward: Protects the neck and encourages neutral spine

• Engage Core More Deeply: If experiencing low back strain

Variations:

• One-Legged Upward Dog: Lift one leg to challenge balance and strength

• Knees Down: Practice a hybrid between Cobra and Up Dog for beginners

• Roll Through Vinyasa: Use it in dynamic transitions like Chaturanga to Downward Dog

• Arm Rotation Focus: Externally rotate upper arms for shoulder stability

• With Props: Use blocks or blanket under thighs to reduce pressure

Common Mistakes to Avoid

1. Letting the Legs Rest on the Floor: Engage quads to lift the thighs

2. Overarching the Low Back: Lengthen the spine and engage the core

3. Shoulders Up by the Ears: Draw shoulder blades down the back

4. Hyperextending Elbows: Keep a micro-bend or soften the arms

5. Dumping into Wrists: Press evenly through the whole hand, especially the knuckles

When to Avoid or Upward Facing Dog

• Recent Surgery (spine, abdomen, wrists): Avoid or use Cobra Pose instead

• Chronic Back Conditions: Practice with guidance and use gentler alternatives

• Wrist or Shoulder Pain: Modify with forearm versions or use props

• Pregnancy (Beyond First Trimester): Avoid prone backbends—try supported heart openers instead

• Fatigue or Weak Core: Try Cobra until strength builds

Why Practice Upward Facing Dog?

Urdhva Mukha Svanasana is an invigorating pose that creates space in the body and energy in the breath. Practiced correctly, it strengthens the arms and back, while cultivating openness and upward movement in both body and mind.

Though often rushed through in flow classes, Upward-Facing Dog deserves attention for its powerful role in developing posture, confidence, and energetic lift. When rooted in breath and alignment, it becomes more than just a backbend—it becomes a heart-opener and energizer.