Upward-Facing Dog

Urdhva Mukha Svanasana breaks down as urdhva (upward), mukha (face), and svana (dog). The pose resembles a dog looking upward, chest lifted and back arched. It's one of the most frequently practiced poses in modern yoga, appearing in virtually every sun salutation sequence.

Unlike its gentler cousin Cobra Pose, Upward-Facing Dog lifts the entire body off the floor—only the hands and tops of the feet touch the mat. This requires more arm strength and creates a deeper backbend. The pose is both strengthening and opening, building power in the arms and shoulders while expanding the chest and stretching the hip flexors.

In vinyasa practice, Upward Dog typically flows from Chaturanga (low plank) and transitions into Downward-Facing Dog. This rhythmic sequence, repeated many times in a class, gradually opens the front body while building upper body strength.

1. Start prone — Lie face-down with legs extended, tops of feet on the floor. Place hands beside your lower ribs, fingers pointing forward.
2. Press into your hands — On an inhale, straighten your arms and lift your torso and legs off the floor.
3. Lift everything — Only your hands and the tops of your feet should touch the mat. Thighs, knees, and hips all hover.
4. Roll shoulders back — Draw shoulder blades together and down. Open across the collarbones.
5. Lengthen the spine — Lift through the crown of your head. Keep the back of your neck long—don't crunch.
6. Engage your legs — Press the tops of your feet down. Keep thighs firm and lifted.
7. Gaze forward or slightly up — Maintain a neutral neck or gentle upward gaze.
8. Hold for 1-5 breaths — Then exhale, lift hips, and transition to Downward-Facing Dog.

Stack your wrists directly under (or slightly behind) your shoulders. Spread your fingers wide and press through the entire hand, especially the base of the index finger.

Draw shoulders away from ears and shoulder blades together on your back. This creates space in the neck and opens the chest properly.

The legs aren't passive—press the tops of your feet actively into the floor and firm your thighs. This supports the lower back and helps lift the body.

Lengthen your tailbone toward your heels rather than crunching into the lower spine. The extension should come through the entire spine, not just the lumbar region.

• Arm and shoulder strength — Arm and shoulder strength — Builds significant upper body strength from supporting your body weight
• Chest opening — Chest opening — Expands the front body, counteracting rounded postures
• Spinal flexibility — Spinal flexibility — Increases extension throughout the spine
• Hip flexor stretch — Hip flexor stretch — Opens the front of the hips
• Energizing — Energizing — Backbends typically stimulate and invigorate
• Core engagement — Core engagement — Requires subtle abdominal work to protect the lower back

Don't let your shoulders creep up toward your ears or your body sag between your shoulder blades. Press firmly into your hands and lift your chest away from the floor.

If you feel pinching or compression in your lower back, you may be forcing the backbend. Lengthen your tailbone, engage your core slightly, and consider practicing Cobra instead.

In true Upward Dog, the thighs lift. If your legs stay down, you're in Cobra territory—which is fine, but be clear about which pose you're practicing and why.

Learn proper alignment in foundational poses with qualified teachers.

Learn proper alignment in foundational poses with qualified teachers.