Learn and enjoy this counter pose of the renowned downward-facing dog pose, and make it part of your daily yoga routine for a stronger, more flexible spine.
The Upward-Facing Dog Pose is a deep backbend posture that strengthens the arms, wrists, and spine. It also stretches the back and helps relieve lower backaches.
The name Upward-Facing Dog comes from the Sanskrit words Urdhva Mukha Svasana (OORD-vaa-MOO-kaa-shvaa-SUN aa). Urdhva means upward, mukha means face, svana means dog, and asana means pose.
Level of Difficulty: Beginner
Upward-Facing Dog benefits
Practice Upward-Facing Dog as part of your daily yoga routine to enjoy the many benefits listed here.
- Stretches and strengthens the back
- Opens the chest and heart region
- Relieves lower backache
- Stimulates abdominal organs
- Lengthens the spine
- Creates flexibility in the thoracic spine
- Strengthens the arms and wrists
- Improves posture
- Stimulates the abdominal muscles
- Firms buttocks and helps sciatica
- Activates the parasympathetic nervous system
Precautions for Upward-Facing Dog
Avoid or use extra care when practicing Upward-Facing Dog if you have any of the following conditions:
- Back and neck injuries
- Carpal Tunnel Syndrome
- Pregnancy (second and third trimester)
- Recent surgery
- Weakness and exhaustion
- Acute stress conditions and illness
Preparatory poses for Upward-Facing Dog
Upward-Facing Dog step-by-step instructions
Lie flat on your belly with the top of your legs extended and feet facing down. Stretch your arms down the sides of your body.
Bend your elbows and spread your palms beside your rib cage.
As you inhale, press your palms firmly on the mat and slowly lift your torso, hips, and knees off the mat. Your entire body rests on your palms and the tops of your feet or toes.
Keep your chest forward and your lumbar spine relaxed.
You may look straight ahead or tilt your head slightly upwards.
Ensure that your wrists align with your shoulders and that your neck is not strained.
Stay in this deep stretch pose for 5-10 breaths.
Slowly lower your knees, hips, and torso onto the mat as you exhale.
Tips for practicing Upward-Facing Dog Pose
The number one tip for practicing any yoga pose is to keep breathing! The perfect breathing technique for yoga postures is ocean breath, which is called Ujjayi (victory) breath in Sanskrit.
Watch this video to learn how to practice ocean breathing.
If you are not very flexible, you should use a chair to support your upper body while keeping your feet firmly planted on your yoga mat. This will give the spine a more gentle stretch. You can also regularly practice the gentle back bend, Cobra Pose, before moving on to Upward-Facing Dog Pose.
Make sure you do a simple warm-up and preparatory poses before attempting Upward-Facing Dog.
Modifications and variations for Upward-Facing Dog
To modify:
If lifting your legs fully off the ground is too difficult, start with your shins on the ground and work your way up to the full posture. You can also place a folded blanket under the thighs.
Use yoga blocks under the hands to assist with the stretch.
To increase the challenge:
To maximize the chest opening in this pose, move your shoulder blades down your back and shine your heart forward through your chest.
Follow-up poses for Upward-Facing Dog
These counter poses are great as a follow-up to the Upward-Facing Dog Pose.
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Other poses and related articles
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Corpse Pose: Shavasana Gives Deep Yogic Rest for the Whole Body
Warrior Pose: Gain Hip Flexibility and Inner Strength Now
Tree Pose: Live Longer By Balancing On One Foot?
Butterfly Pose: One of the Best Remedies for Too Much Sitting
Mountain Pose: Start Your Yoga Practice on the Right Footing
Chair Pose: Taking This Seat Strengthens Your Whole Body
Superman Pose: Tone Your Back and Abdomen Muscles and FLY!
Plow Pose: Increase Your Flexibility and Build Strength Now
Sukshma Yoga: This Gentle Yoga Can Relax You in 7 Minutes, Try Anytime
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Seated Forward Bend with Adi Mudra (Yoga Mudra)
Eagle Pose: A Standing Body Twist for Increasing Balance
Reverse Prayer Pose (Paschim Naraskarasana)
Standing Forward Bend (Uttanasana)
Standing Spinal Twist (Katichakrasana)
Standing Wide-Legged Forward Bend (Prasanta Padottanasana)
Forward Lunge (Ashwasanchalanasana)
Upward Plank Pose (Poorvottanasana)
Lotus Position or Lotus Pose (Padmasana)
Mill Churning Pose: Chakki Chalanasana)
One-Legged Forward Bend (Janu Shirasana)
Two-Legged Sitting Forward Bend (Paschimottanasana)
Sitting Half Spinal Twist (Ardha Matsyendrasana)
Legs-Up-The-Wall Pose (Viparita Karani)
Lying-down Body Twist (Natrajasana)
Wind-Relieving Pose (Pavanamuktasana)
Lying Down on Sides (Vishnuasana)
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