Upward Facing DogSave PDF
Urdhva Mukha Svanasana
OORD-vah moo-khah SHVAH-NAH-sah-nah
Strengthens spine and arms, stretches torso
Improves circulation in pelvis
Energizes body and mind
How to perform Upward Facing Dog
- Lie on your stomach. Separate your feet hip-width apart. Place your hands next to your lower ribs and spread your fingers. Rest your forehead on the floor.
- Push into your hands and lift your head, torso and legs from the floor with an inhale. Roll your shoulders down your back and gaze forward.
- Hold the pose and take slow, deep breaths.
- Lower with an exhale.
Alignment cues
- Bring feet hip-width apart
- Bend elbows slightly
- Draw shoulders away from ears
- Gaze forward
- Lift thighs from floor
- Face elbow creases forward
Avoid this pose if you have back or wrist injury.
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More yoga poses to discover
Upward Facing Dog (Urdhva Mukha Svanasana in Sanskrit) is a beginner yoga pose that belongs to the back bends category. This asana targets forearms, spine, triceps and wrists, and also involves abs, glutes & hip flexors, hamstrings and shoulders muscles. Upward facing dog improves circulation in pelvis; strengthens spine and arms, stretches torso and also energizes body and mind. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
