Yoga · Beginner
Upward facing dog
Urdhva Mukha Svanasana
Also called Up dog, Upward dog
Upward facing dog is a backbend on straight arms, with the thighs lifted and only the hands and the tops of the feet on the mat. It often appears in sun salutations between plank and downward dog. Strong legs and open shoulders spread the bend through the spine instead of pinching the lower back.
How to do Upward facing dog
- 1Lie on your belly with your legs extended hip width apart and the tops of your feet on the mat.
- 2Place your hands beside your lower ribs with your fingers spread and your elbows hugging in.
- 3Press the tops of your feet down and engage your thighs.
- 4Inhale and straighten your arms as you lift your chest forward and up.
- 5Lift your thighs and knees off the mat so only your hands and the tops of your feet stay down.
- 6Stack your shoulders over your wrists and draw your shoulder blades down your back.
- 7Keep your neck long with your gaze forward or slightly up, and hold for one to three breaths.
- 8Exhale and lower down, or tuck your toes and lift your hips back into downward dog.
Common mistakes and how to fix them
The shoulders sink up toward the ears.
Press the floor away, roll your shoulders back, and draw your shoulder blades down. Bend your elbows slightly if the shoulders will not settle.
The thighs rest on the mat and the lower back takes the bend.
Press the tops of your feet down and engage your legs to lift your thighs. Choose cobra if your thighs will not lift yet.
The head drops back and crowds the neck.
Keep your chin level and look forward, letting the lift come from your chest.
The hands sit too far forward, so the shoulders lean behind the wrists.
Place your hands beside your lower ribs so your wrists end up under your shoulders when your arms straighten.
Modifications
- Practice cobra with bent elbows and your legs resting on the mat.
- Place your hands on blocks to give your chest more room to lift.
- Tuck your toes under if the tops of your feet feel uncomfortable on the mat.
Benefits
- Strengthens the arms, wrists, and back.
- Opens the chest and the front of the shoulders.
- Stretches the front of the hips and the belly.
- Links plank and downward dog in a flowing practice.
Breath
Inhale as you lift into the pose and keep the breath smooth while you hold. Exhale as you lower down or press back.
Take care
Take care with wrist, shoulder, or lower back injuries, and choose cobra if straight arms feel like too much. Stop if you feel sharp pain or pinching.
Upward facing dog questions
What is the difference between upward facing dog and cobra?
In upward facing dog your arms are straight and your thighs lift off the mat. In cobra your elbows stay bent and your legs and hips rest on the floor.
Why does upward facing dog hurt my lower back?
The bend often collects in the lower back when the legs are passive or the shoulders sink. Engage your thighs, lift your chest forward, and try cobra if the pinching continues.
Should my thighs touch the floor in upward dog?
No. In the full pose your thighs and knees lift, so only your hands and the tops of your feet stay on the mat.
