Urdhva Mukha Svanasana (Upward Facing Dog)
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Yoga Techniques and Fitness
Overview
In this lesson, we explore Urdhva Mukha Svanasana (Upward Facing Dog Pose), an energizing backbend that strengthens the upper body and opens the chest.
Objective
Understand the alignment, contraindications, and alternatives for this foundational pose found in Sun Salutations.
What You'll Get
You'll get the tools to practice or teach this pose without wrist or shoulder strain. For your own flow, Up Dog offers an energizing lift and a chance to strengthen arms and legs simultaneously. For teachers and trainers, you'll learn how to cue the difference between this and Cobra, and when to offer prone variations like Sphinx for students who need a gentler option.
Urdhva Mukha Svanasana
OORD-vah MOO-kah shvon-AHS-ahna
“urdhva” = raised or upward
“mukha” = face
“svana” = dog
Upward Facing Dog Pose
Heart of Pose
Backbend
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