ProneBeginner
Upward-Facing Dog
Urdhva Mukha Svanasana
Upward-Facing Dog (Urdhva Mukha Svanasana) stretches the entire front body while the thighs hover off the floor, creating a buoyant backbend.
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How to Perform
- 1
Lie prone with legs extended and tops of feet pressing firmly into the mat.
- 2
Place palms beside lower ribs with fingers spread and elbows hugging in.
- 3
Inhale to straighten arms, lifting chest forward and up as thighs and knees float off the floor.
- 4
Draw shoulders back, broaden collarbones, and engage legs to keep them active.
- 5
Hold for 3–5 breaths, then exhale to roll over toes into Downward-Facing Dog or lower to the mat.
Benefits
- Opens chest, shoulders, and hip flexors while strengthening back body.
- Improves spinal extension and prepares the body for deeper backbends.
- Energizes the nervous system and counters seated posture fatigue.
Alignment Cues
- Wrists stack under shoulders with arms straight.
- Inner thighs spin upward to stabilize lower back.
- Pubic bone draws toward navel as glutes engage lightly.
- Collarbones widen while ribs knit in.
Common Mistakes
No common mistakes listed.
Contraindications
- • Pregnancy
- • Wrist or shoulder injury aggravated by weight bearing
- • Serious low back compression
Recommended Props
Blocks under handsBlanket under thighs
Tags
BeginnerCorePlank to Dog FlowProneShouldersSpineasana