Urdhva Mukha Svanasana - Upward Facing Dog Pose

Type: Backbend Pose / Chest Opener / Prone Pose
Level: Intermediate
Use: Vinyasa, Transition to Many Prone Backbends
Sanskrit Meaning: Urdhva = Upward, Mukha = Face, Svana = Dog, Asana = Posture

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Benefits

OPENS CHEST

STRETCHES SPINE

STRETCHES ABDOMINALS

STRENGTHENS HANDS, WRISTS, ARMS, SHOULDERS AND BACK

STRETCHES ANKLES

LENGTHENS TORSO

HOW TO DO UPWARD FACING DOG / URDHVA MUKHA SVANASANA WITH PROPER FORM

COMMON MISTAKES IN UPWARD FACING DOG / URDHVA MUKHA SVANASANA

TO AVOID

  • NECK KINKED BACKWARDS

  • CHEST CLOSED

  • SHOULDERS SHRUGGED

  • SHOULDERS TOO FAR FORWARD

  • WEIGHT DUMPING IN WRISTS

  • FINGERS TOGETHER

  • FLARED RIBS

  • TOO MUCH BACKBEND CAUSING COMPRESSED SPINE

  • THIGHS RESTING ON MAT

  • FEET SPLAYING OUT TO THE SIDES

  • WEIGHT UNEVENLY DISTRIBUTED BETWEEN HANDS AND FEET

PROPER ALIGNMENT IN UPWARD FACING DOG / URDHVA MUKHA SVANASANA

TO TRY

  • LONG NECK IN LINE WITH SPINE

  • BROAD CHEST

  • SHOULDERS BACK AND AWAY FROM EARS

  • RIBS TUCKED

  • SHOULDERS IN LINE WITH WRISTS

  • PRESS EVENLY THROUGH HANDS WITH FINGERS SPREAD

  • C-SHAPED BACKBEND

  • THIGHS LIFTED

  • PRESS TOPS OF FEET INTO MAT

  • WEIGHT EVENLY DISTRIBUTED BETWEEN HANDS AND TOPS OF FEET