How to do: Upward Facing Dog (Urdhva Mukha Svanasana)
Also Known As: Upward Dog, Up Dog, Forward Facing Dog
Level: Intermediate
It’s one of the most common intermediate yoga poses, which makes getting it right extra important.
It’s a power pose and one of the first backbends you learn in yoga practice, but it must be practiced properly in order to prevent shoulder injury.
Over time, repetitive practice with bad alignment can lead to shoulder injuries.
Many yogis seem to think that Upward-facing dog is un-important or just part of a transition. But when you practice the pose in this manner, you risk injury and mis out on its many benefits.
Upward-Facing Dog is an important part of Sun Salutations, and is often practiced many times during Ashtanga, Vinyasa, and Power Yoga.
It can serve as a strength-builder and also as a step toward deeper backbends. It’s a great stretch for the chest and abdomen. While also strengthening the shoulders, triceps, forearms, and low back.
Upward Facing Dog is often seen only as a transitional posture, but it’s important not to rush through it. Take your time to perform the pose correctly.
How to do Upward Facing Dog (Urdhva Mukha Svanasana)
Step by Step
- Begin by lying face-down on the floor with your legs extended behind you, spread hip width apart. Bend your elbows and bring your hands next to your chest so your forearms are perpendicular to the floor. Draw your shoulder blades together.
- The tops of your feet should rest on the mat, do not tuck your toes.
- Point your fingers to the top of the mat and hug your elbows in close to your ribcage.
- Distribute your weight. Place your weight on your hands and the tops of your feet.
- Inhale and lift your torso off the floor, keeping your legs straight and strong, while raising your hips and thighs off the floor. The shoulders should be stacked directly over the wrists and the creases of the elbows should face forward.
- Push your sternum forward and activate your arm muscles. Roll your shoulders back and down.
- Tilt your head back slightly, but not so far that you compress the back of your neck. Keep your arms straight and legs strong. If your neck is flexible, tilt your head to gaze toward the sky. Otherwise, keep your head neutral and your gaze directly forward.
- Press down firmly through the tops of your feet. Strongly engage your leg muscles to keep your thighs lifted off the floor
- Keep your elbows pressed alongside your body. Drop your shoulders away from your ears and lift your chest toward the ceiling. Your arms should also be firm, slightly turned so that each elbow crease faces forward.
- The only things touching the floor are the palms of your hands and the tops of your feet.
- Only straighten your arms as much as your body allows. Deepen the stretch as your practice advances but avoid straining to achieve a deeper backbend.
- Distribute the length of the backbend evenly through your entire spine.
- Hold the pose for up to 30 seconds. To release, exhale as you slowly lower your torso and forehead to the mat. Repeat the pose up to five times.
- Those practicing Sun Salutations should move directly from Upward-Facing Dog into Downward-Facing Dog by lifting their hips and rolling over their toes to press the soles of their feet on the mat.
Entering From Chaturanga Dandasana
- Move into Chaturanga Dandasana, exhaling as you lower yourself toward the ground from Plank pose. As your body nears the ground, inhale to straighten your arms as you roll over your toes, changing your foot position from toes tucked under to resting on the tops of your feet.
- If you can’t roll over your toes, turn them over one at a time. Avoid bringing your thighs to the floor during the transition if you can.
- Yogis practicing a Vinyasa flow or Sun Salutation can transition into Downward Facing Dog by pressing through the hands on an exhale and rolling back over the toes to plant the balls of the feet before lifting your hips.
Modifications and Variations for Upward Facing Dog (Urdhva Mukha Svanasana).
Upward-Facing Dog provides a deep stretch to the entire spine and front torso. Don’t force your body into the pose seeking a deeper backbend. Rather, take it slowly and stop if you feel any pain or pinching sensations especially in the spine.
Follow these simple modifications as needed:
- Practice Cobra Pose as an alternative pose if Upward-Facing Dog is not yet possible for you. To get into Cobra, perform the same steps as Upward-Facing Dog but keep your hips and legs on the floor.
- If your feet and ankles are stiff, let your thighs come to the e floor, then turn your feet over one at a time.
- If you find it difficult to keep your legs lifted. Place rolled mat below your top thighs, and rest on it lightly. This will take some pressure off your lower back.
- If the poses bend is too challenging. Use yoga blocks for your hands and tuck your toes. Lift into an upward dog and experience the backbend using the blocks as support.
- To make Upward-Facing Dog Pose a bit more challenging, lift one leg off the mat. You can then lift straight into Three-Legged Downward Dog Pose.
Beginners Tips for Upward Facing Dog (Urdhva Mukha Svanasana):
- The goal of the pose is to stretch along the upper spine rather than pressing into the lower back. Focus on lengthening your spine and reaching up through the crown of your head, rolling your shoulders back and sending the chest forward. Ensure that your thighs are actively lifting away from the floor.
- Actively engaging the muscles of your abdomen and back will help to lift your body, while also supporting your low back.
- Press firmly down into the tops of your feet. Pushing from the backs of your knees all the way through your heels. This will help lighten the pressure on your upper body. As you press through your feet, lift your chest up and forward.
- Start with Cobra Pose and move into Upward Facing Dog once you’re ready.
- Only look upwards only if you can do so while keeping length in your neck.
- If you feel any pressure or pain in your lower back, you can squeeze a yoga block between your thighs to keep your quadriceps engaged.
- If you experience any wrist pain in this pose, ensure that you distribute your weight evenly across your hands and press down through the tops of your feet.
- Having your hands too far in front of you can strain your lower back.
- Press into your fingers and the sides of your hands instead of putting all your weight on your wrists. This will strengthen your hands and prevent wrist pain or injury.
Benefits of Upward Facing Dog (Urdhva Mukha Svanasana):
This yoga pose provides many benefits to the mind and body.
- Upward-Facing Dog stretches the chest and spine, while strengthening the wrists, arms, and shoulders.
- By strengthening and opening the upper body and chest this pose improves your posture and encourage proper alignment.
- Upward Facing Dog stimulates the abdominal organs and improves digestion.
- It helps to relieve sciatica and lower back pain.
- Helps to counteract daily the forward flexion activities such as sitting, texting, or driving.
- Practicing this backbend energizes your body and provides relief from fatigue and mild depression.
Common Mistakes:
- Hunching your shoulders – This happens when you put your weight in your wrists, instead of pressing through the hands to create length and the sensation of a lift. To keep your shoulders from hunching up toward your ears, bend your elbows, roll your shoulders back, and open your chest. Then straighten your arms and press strongly into your palms as you draw your shoulder blades down your back.
- Not engaging all your muscles – You want to engage your entire body during Upward Facing Dog, from your feet to your neck should be engaged. This helps you to maintain proper alignment while also protecting your lower back. Ensure you are actively lifting your thighs away from the mat by pressing into the tops of the feet.
- Straining Your Neck to Look Up – Your neck should remain in a comfortably position. The goal is to look straight forward, so your ears are aligned with your shoulders. If you’re looking up at the ceiling, you’re bending your neck too far.
What is the difference between Cobra Pose and Upward Facing Dog?
There are two main differences between Cobra Pose and Upward-Facing Dog:
- In Cobra, your hands are placed under your shoulders before you press up. In Upward Dog, your hands are placed along the lower ribs.
- In Cobra, the front of your pelvis and the top of your thighs maintain contact with the floor. In Upward Dog, both the pelvis and thighs are lifted off the floor.
Caution:
Do not practice Upward-Facing Dog if you have carpal tunnel syndrome, or a recent back or wrist injury.
Women who are pregnant should also avoid practicing this pose after the first trimester, as it can create too much strain on the round ligaments and lower back.
Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.
Conclusion:
Practicing Upward-Facing Dog will lengthen and strengthen your entire body. You can use it as a backbend or on its own. Or as a transition to even deeper backbends. Try a few rounds of Upward-Facing Dog into Downward-Facing Dog during the day to energize and rejuvenate your body and calm your mind.
