Upward-Facing Dog (Urdhva Mukha Svanasana)

Urdhva Mukha Svanasana is from Sanskrit; Urdhva meaning Upward, Mukha meaning Face, Svana meaning Dog and Asana meaning Posture or Pose. Upward-Facing Dog is a powerful yoga pose that will rouse the upper body, help you build strength and provide you with a gentle backbend in preparation for deeper backbends. This pose is normally part of the traditional Sun Salutation sequence in Ashtanga and other Vinyasa yoga classes and is most often practiced with Downward-Facing Dog. Like Downward Dog this pose is named after the behavior of a stretching dog after a long nap!

Although this pose may appear to be simple, it offers more than its share of proper alignment and challenges. Despite its seemingly simple nature, this posture offers many benefits and can help advance your yoga practice in a variety of ways.

Modifications & Variations
Upward-Facing Dog provides a deep stretch to the entire spine and front torso. Be careful not to force your body into the pose. Practice this pose slowly and come out of the pose if you feel any pain or pinching sensations.

It takes time to build the flexibility and strength for Upward-Facing Dog. Practice Cobra Pose as an alternative pose if Upward-Facing Dog is not yet possible for you.

If your feet and ankles are stiff, from Chaturanga into Upward-Facing Dog, let your thighs come to the floor, then turn your feet over one at a time.

If you find it difficult to keep your legs lifted off the mat, place your thighs on the floor.