Upward Dog

Upward Facing Dog , or Urdhva Mukha Svanasana , is an energizing yoga pose that opens the chest, stretches the front of the body, and strengthens the back, arms and shoulders. It is an important part of many Vinyasa sequences, often flowing through Chaturanga to Downward Dog , and helps counteract the effects of prolonged sitting.

Correct technique

How to perform Upward Facing Dog :

  1. Start by lying on your stomach with your legs stretched out behind you, and the tops of your feet on the floor.
  2. Place your hands under your shoulders and press your hands firmly into the floor.
  3. With an inhale, lift your chest and upper body up by extending your arms. Lift your thighs and knees off the floor, placing weight on the tops of your feet and palms.
  4. Pull your shoulder blades down and away from your ears, and look straight ahead or up to the ceiling if your neck feels comfortable.
  5. Hold the position for 5-10 breaths before moving on to the next position or returning to Downward Dog .

Common errors

  • Overextension of the lower back : Avoid putting too much pressure on the lower back. Use your core muscles to stabilize your back and distribute the lift evenly throughout your body.
  • Shoulders up to the ears : Keep the shoulders down and back to avoid overloading the neck.
  • Raise your head too much : Do not overextend your neck. Look forward or slightly up without creating discomfort in the neck.

Modifications and variations

If you experience challenges with flexibility or strength, try these modifications:

  • Combination with Cobra Pose : If Upward Dog feels too challenging, you can try Cobra Pose where the legs and hips stay on the floor for less strain on the lower back.
  • Use blocks under your hands : For extra support, you can place yoga blocks under your hands to lift your upper body more easily.

Video demonstrations

1. How to Master Upward Facing Dog (Women)

A simple, step-by-step guide to mastering Upward Facing Dog with proper technique.

2. Upward Dog for Beginners (Women)

This is a helpful video that explains how beginners can find the correct adjustment in Upward Facing Dog .

Number of repetitions and sets

Hold Upward Facing Dog for 5-10 breaths, and perform the position as part of your flow sequence, or as an independent exercise to stretch the back and open the chest. Repeat 2-3 times if necessary.

Breathing technique

Inhale as you lift your chest up, and exhale as you deepen the stretch by pulling your shoulder blades together. Keep your breathing steady and controlled to maintain balance and stability.

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