Pose library›Backbend
Intermediate · Backbend

Upward-Facing Dog
Urdhva Mukha Svanasana

A strong backbend supported by the hands and tops of the feet with thighs lifted.

Instructional illustration of Upward-Facing Dog
LevelIntermediate
Pose typeBackbend
Primary focusChest, Arms

How to practice Upward-Facing Dog

  1. Lie on the belly with hands beside the lower ribs.
  2. Press through hands and tops of feet.
  3. Straighten the arms while lifting chest and thighs.
  4. Draw shoulders back and lengthen forward through the crown.

Practice tips

  • Practice Cobra Pose first.
  • Keep a slight elbow bend if needed.
Practice note: Avoid compressing the lower back or hanging in the shoulders.
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