How to Do Upward Facing Dog Pose (Urdhva Mukha Svanasana): Step by Step Guide for Beginners

What Is Upward Facing Dog Pose (Urdhva Mukha Svanasana)?
Upward Facing Dog Pose is known in Sanskrit as Urdhva Mukha Svanasana, from urdhva meaning upward, mukha meaning face and svan meaning dog. It is a strong backbend practised with the arms straight and the legs lifted off the floor. This pose opens the chest and shoulders while strengthening the spine, arms and wrists.

Upward Facing Dog Pose is commonly included in flowing sequences such as Sun Salutation. It requires active engagement through the whole body to support the lower back and maintain stability.

When You Should Avoid This Pose
Avoid Upward Facing Dog Pose if you have a back injury or experience pain in the lower back or wrists. This pose should be practised with care if spinal extension causes discomfort.

How to Do Upward Facing Dog Pose in 3 Easy Steps

1. Set up on the mat.
Lie on your stomach with your legs extended back and feet hip width apart. Place your hands beside the lower ribs with elbows close to the body.

2. Press up and lift.
Press firmly into the hands and the tops of the feet. Inhale to straighten the arms and lift the chest, torso and legs away from the floor. Keep the thighs active and lifted.

3. Open the chest and hold.
Draw the chest forward and up, roll the shoulders back and keep the neck in line with the spine. Hold for a few steady breaths before lowering down with control.

Variation: Upward Facing Dog Pose with knees down
Lower the knees to the mat to reduce intensity while maintaining chest lift and spinal extension.

Common Questions

Is Upward Facing Dog Pose suitable for beginners?
Beginners can practise this pose with the knees down or choose Cobra Pose as a gentler option.

What muscles does Upward Facing Dog Pose work?
It works the spine, arms, wrists, shoulders, core and legs.

How long should Upward Facing Dog Pose be held?
Hold for 3 to 5 breaths, depending on strength and comfort.

What is the difference between Cobra Pose and Upward Facing Dog Pose?
In Cobra Pose, the legs remain on the floor. In Upward Facing Dog Pose, the legs and thighs lift off the mat.

Preparatory Poses

• Cobra Pose, Bhujangasana
• Sphinx Pose, Salamba Bhujangasana
• Bow Pose, Dhanurasana
• Bridge Pose, Setu Bandha Sarvangasana

Follow Up Poses

• Downward Facing Dog Pose, Adho Mukha Svanasana
• Child’s Pose, Balasana