Upward-Facing Dog
Urdhva Mukha Svanasana
Upward-Facing Dog is an energising backbend where the chest lifts and the thighs hover above the floor. It opens the chest and strengthens the arms, back and legs.
- Hold
- 3-5 breaths
- Breathing
- Inhale as you lift and open your chest. Keep your breath steady while you hold, and exhale smoothly as you lower or move on.
In Urdhva Mukha Svanasana you lie face down, press through your hands and lift your chest and thighs off the floor so that only your hands and the tops of your feet touch the mat. Your arms are straight, your chest is open and your gaze is slightly up. It is a familiar part of Sun Salutations, usually following Four-Limbed Staff, and is an uplifting way to open the front of the body.
The pose is intermediate because it asks for strength in the arms and back as well as flexibility in the chest. If you are new, practise Cobra or Sphinx first. Focus on lifting the chest rather than crunching the lower back. Keep your shoulders away from your ears and your thighs engaged, and only go as high as is comfortable.
In this guide
How to do it, step by step
- Lie face down with the tops of your feet on the floor and your hands beside your lower ribs.
- Spread your fingers and press firmly through your palms, with your elbows drawn in.
- Inhale and straighten your arms, lifting your chest and then your thighs off the floor.
- Press the tops of your feet into the mat and engage your thighs.
- Keep your shoulders over your wrists and draw them down and away from your ears.
- Lift through the breastbone and keep your neck long, with your gaze slightly up.
- Avoid scrunching your neck or tensing your buttocks excessively.
- To come out, exhale and lower slowly to the floor, or move into Downward-Facing Dog.
Benefits
- May help to open the chest and the front of the shoulders.
- Can strengthen the arms, wrists, back and legs.
- May ease stiffness from sitting by encouraging spinal extension.
- Encourages good posture and lifting through the chest.
- An energising pose that can leave you feeling more awake.
Common mistakes
- Crunching the lower back: lift through the chest and engage your legs and abdominals.
- Shoulders hunched towards the ears: draw them down and away from the ears.
- Hips sinking to the floor: press through the tops of your feet and engage your thighs to lift them.
- Straining the neck: keep your gaze forward or slightly up rather than dropping your head back.
Make it easier
- Practise Cobra or Sphinx Pose, with your thighs and hips on the floor.
- Place your hands on a block or raised surface to lift with less effort.
- Keep your elbows slightly bent and lift only as high as comfortable.
Go further
- Lift the thighs higher with a strong press through the tops of your feet.
- Move into the pose from Four-Limbed Staff with control as part of a flow.
Questions people ask
What is the difference between Upward Dog and Cobra?
In Upward-Facing Dog the arms are straight and the thighs and hips lift off the floor, so only your hands and feet touch the mat. In Cobra your hips and legs stay on the floor and the arms may stay bent. Cobra is the gentler choice for beginners.
How do I avoid pain in my lower back in Upward Dog?
Lift through the chest rather than crunching the lower back, engage your legs and abdominals and keep your shoulders drawn away from your ears. If it still hurts, lower your height or practise Cobra instead.
Do I have to do Upward Dog in every Sun Salutation?
No. Cobra is a perfectly good alternative, especially if your wrists, shoulders or lower back feel sore. Choose the version that feels comfortable for your body on that day.
Be careful
Take care with wrist, shoulder, lower back or neck injuries, carpal tunnel syndrome and recent abdominal surgery. Skip or modify in pregnancy, avoiding pressure on the belly. If you have a herniated disc or are unsure, use Cobra and consult a professional. Stop if you feel sharp pain, especially in the lower back or wrists.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
