Upward Facing Dog (Urdhva Mukha Svanasana): Video Tutorial & Yoga Guide
| Workout | Upward Facing Dog (Urdhva Mukha Svanasana) |
| Primary Muscle Group | Abs |
| Secondary Muscle Group | Lower Back, Chest, Shoulders |
| Equipment Required | None |
| Force Type | Bodyweight |
| Mechanics | Strength and Flexibility |
| Exercise Type | Yoga and Stretching |
| Difficulty | Beginner to Intermediate |
Upward Facing Dog (Urdhva Mukha Svanasana): Video Tutorial & Yoga Guide
Secondary Muscles Group
Upward Facing Dog (Urdhva Mukha Svanasana): Step-by-Step Guide
- Step 1: Start by lying face down on your mat. Stretch your legs straight back with the tops of your feet pressing into the mat. Place your hands near your ribs with your fingers pointing forward.
- Step 2: Press into your palms. As you inhale, lift your chest and your thighs off the ground. Straighten your arms, keeping your elbows soft, and draw your shoulders back.
- Step 3: Engage your core. Tighten your abdominal muscles to support your lower back. Avoid collapsing into your lower spine.
- Step 4: Lift your thighs. Press into the tops of your feet to lift your thighs and knees off the mat. Keep your legs straight and active.
- Step 5: Open your chest. Pull your shoulders away from your ears and broaden across your collarbones. Keep your neck long and your gaze slightly upward or straight ahead.
- Step 6: Hold the pose. Breathe deeply and stay here for 3-5 breaths, focusing on lengthening your spine and opening your chest.
- Step 7: Exit the pose. Exhale and lower your chest and thighs back to the mat, or transition into another pose like Downward Dog or Child’s Pose.
Upward Facing Dog (Urdhva Mukha Svanasana): Overview
The Upward-Facing Dog (Urdhva Mukha Svanasana) strengthens your arms, shoulders, and upper back while deeply stretching your chest, abdomen, and hip flexors. This pose improves posture, opens the front body, and energizes the spine. It fosters a sense of vitality, promotes flexibility, and encourages a confident and uplifting posture.
Upward Facing Dog (Urdhva Mukha Svanasana): Benefits
This pose strengthens the back, shoulders, and arms while stretching the chest, abdomen, and hip flexors. It improves posture by opening the chest and lengthening the spine, energizes the body, boosts circulation, and enhances flexibility in the spine and shoulders.
Upward Facing Dog (Urdhva Mukha Svanasana): Pro Tips & Advanced Techniques
- Engage Your Core: Protect your lower back by tightening your abs and lifting through your torso.
- Press Into Your Feet: Keep your legs active and your thighs lifted off the mat.
- Keep Your Shoulders Down: Draw your shoulders away from your ears to avoid tension in your neck.
- Modify If Needed: Lower your thighs to the mat or bend your elbows slightly if the pose feels too intense.
Upward Facing Dog (Urdhva Mukha Svanasana): Progression Plan
Beginner
Intermediate
Advanced
Upward Facing Dog (Urdhva Mukha Svanasana): Frequently Asked Questions (FAQs)
What does Upward Facing Dog work on?
+It strengthens the back and arms while stretching the chest, shoulders, and hip flexors.
Is Upward Facing Dog suitable for beginners?
+Yes, beginners can modify by keeping their thighs on the mat or bending their elbows slightly.
How long should I hold this pose?
+Hold for 3-5 breaths or longer if comfortable.
What should I avoid in this pose?
+Avoid collapsing into your lower back or letting your shoulders hunch toward your ears. Focus on control and alignment.
Can this pose help with posture?
+Yes, it opens the chest and strengthens the back, which can improve posture over time.
