Urdhva Mukha Svanasana or Upward Facing Dog

Urdhva Mukha Svanasana at a Glance

How to Do Urdhva Mukha Svanasana?
Follow the Step-by-Step Instructions

An individual who is doing a Bhujangasana can do this asana very easily, as it is quite similar with a slight difference. The cobra pose is a variation of the Urdhva Mukha Svanasana pose (upward-facing dog pose) you can also start with the downward-facing dog pose.

1. Lie down on the yoga mat in the prone pose, your stomach, chest, chin, and legs should touch the mat.
2. Straighten your legs, at the hip-width distance, keep your hands on the sides, and relax with a few gentle breaths.
3. Now, to start with the pose, bend your elbows and place them above your waist (arms slightly behind the chest), and your forearms are perpendicular to the mat.
4. Here, the shoulders shoulder blades should be backward, and don’t let your shoulders fall and keep your chest open.
5. Your palms are firmly on the mat, and your fingers are wide.
6. Now press the fingers against the mat and rotate your inner thighs.
7. Now inhale deeply, roll your shoulders back, and lift your torso, by straightening your arms and pressing the top of the feet against the mat.
8. You lift your chest, pelvis, thighs, and knees off the mat, and your head tilted slightly backward.
9. Now, your balance is on your arms and feet, and keep your legs, thighs, and core engaged for stability and balance.
10. This is the position of Urdhva Mukha Svanasana. Check that your arms are straight, your shoulders should be away from your ears and yourhead slightly back, and look up to the ceiling.
11. Hold this pose for about 6 to 7 breaths or as per your comfort level.
12. When you release, bring your thighs down your chest to the mat, release your arms, bring your head down, and relax.
13. Relax in the Balasana resting pose.

What are the Benefits of Urdhva Mukha Svanasana?

• It helps to stretch and strengthen your arms, wrists, back, and shoulder and enhances flexibility.
• The upward-facing dog pose helps to massage your abdominal organs and so is helpful to improve the process of the digestive system.
• The upward-facing dog pose helps to open up your chest, which is helpful for the respiratory system.
• This can also be a preparatory pose for another deep backbend asana-like wheel pose.

Health Conditions that Might Benefit from Urdhva Mukha Svanasana

• Practicing an upward-dog pose can be helpful for people with mild back pain.
• This pose provides a deep stretch and strengthening effect on the chest, shoulders, and arms, promoting improved posture and alignment.
• Individuals with mild breathing issues can practice the upward-facing dog pose, which is a good chest opener.
• As this pose stimulates the abdominal muscles, it is good for people with mild digestive issues.
• People looking to build their core strength can practice this asana.
• Women experiencing mild stress and fatigue during menopause can practice this asana and get energized.

Safety and Precautions

• Avoid doing this posture if you have Carpal tunnel syndrome.
• Pregnant women should also avoid doing this asana.
• Beginners can do the variation before they do the upward-facing dog.
• Avoid bending your head if you have neck pain, and gaze straight.
• Respect your body and physical limits while doing an upward-facing dog pose.
• Any chronic injury should be avoided, or consult their health care provider.

Common Mistakes

• Don’t try to arch your back too much. It can affect your lumbar spine.
• Avoid lifting your hips too high off the mat.
• Elbows should be straight and close to your body.
• Shoulders should not collapse.
• Keep a check on the proper alignment.

Tips for Urdhva Mukha Svanasana

• Do a warm-up for better flexibility and loosen your muscles.
• Do Preparatory poses Bhujangasana with a gentle backbend, Sphinx Pose Setu Bandha Sarvangasana (Bridge Pose).
• Do it on an empty stomach.
• Always do the yoga poses on the yoga mat or any soft surface.
• Breath is important, so keep breathing gently while in the pose.
• Don’t try to force against your physical limits; progress gradually.
• Keep your legs active.
• Remember to keep your core and thighs engaged.

Physical Alignment Principles for Urdhva Mukha Svanasana

• First, be in the prone pose, with legs straight, hip width, and arms beside you.
• When you lift your chest, your shoulders should be away from the ears.
• Your back and neck should be in line with the spine.
• Shoulders should be rolled down and backward.
• Use your arms to lift the body off the mat.
• Draw the chest forward through the arms, moving the shoulder blades towards the tailbone.
• Fingers spread wide, palm should be firmly pressed against the floor,
• Legs should be hip-width distance.
• Engage your abdomen and thigh muscles.
• Your knees, thigh, and pelvis should be off the floor.
• Your palms and upper feet should be on the floor.
• Gaze forward or slightly upward.
• Maintain the breath throughout the pose for balance and stability.
• You can also release the pose by lifting yourself into the downward-facing dog pose.

Urdhva Mukha Svanasana and Breath

Breath can help to ease the pose and energize your body and mind. When in the prone position, just inhale and exhale to ease yourself. While you lift your upper body off the floor, inhale deeply and engage your core muscles. Continue breathing gently when you lift your chest, thighs, and knees. Now, in this upward-facing dog pose, your chest is open, and your breath will help to maintain the balance and make you stable. To release, exhale, and bring your chest and thighs down to the floor and come to the prone pose, keep breathing and relax in the child’s pose, and breath cool down your nervous system.

Urdhva Mukha Svanasana and Variations

You can modify by using yoga blocks under your hand and using a rolled blanket or soft cushions under your thighs for support.

• You can do the variation – Eka Hasta Urdhva Mukha Svanasana.
• You can do the Bhujangasana.
• You can do the Salamba Bhujangasana.
• Other variation is – Eka Pada Urdhva Mukha Svanasana.

Take Away

Urdhva Mukha Svanasana or Upward Facing Dog is an advanced version of Bhujangasana. This pose can be modified for beginners to suit physical limitations and with regular practice you can get to full version. This pose is often included in core yoga sequences and Sun Salutation (Surya Namaskar) in vinyasa flow. 

Make sure to breathe through the pose for physical and mental benefits. Urdhva Mukha Svanasana strengthens back, core, thighs, arms and legs, improves mindfulness and energizes and calms the body and mind.

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