Ūrdhva Mukha Śvānāsana
Upward-Facing Dog
Updated:
Benefits
- ✓Strengthens the spinal muscles, arms, and wrists
- ✓Stretches the chest and abdomen, improves breathing
- ✓Tones the gluteal muscles and improves posture
- ✓Stimulates the thyroid gland and abdominal organs
- ✓Helps with mild depression and fatigue
Instructions
- 1.
Starting position — prone
Lie face down with the legs extended back, the tops of the feet on the floor. Place the palms beside the lower ribs, elbows bent and hugging the body. The fingers point forward, spread evenly.
- 2.
Lifting the entire torso
On an inhale, press the palms into the floor and straighten the arms. Lift the torso, pelvis AND thighs off the floor — only the palms and tops of the feet remain on the ground. Activate the thighs and press the tailbone toward the heels.
- 3.
Opening the chest and alignment
Draw the shoulder blades toward the spine and down. Lift the sternum up and forward. The shoulders are away from the ears. The gaze is forward or slightly upward. Do not compress the back of the neck — lengthen from the crown.
- 4.
Holding and exiting
Hold for 15–30 seconds with full breathing. To exit: on an exhale, bend the elbows and slowly lower the body back to the floor, or transition directly into Adho Mukha Svanasana (Downward-Facing Dog) by rolling over the toes.
Modifications & Props
Props needed
For beginners — with thighs on the floor (half variation)
If you cannot lift the thighs off the floor, keep them down and focus on opening the chest and correct shoulder positioning. This is closer to Bhujangasana and is good preparation.
With wedges under the palms
If the wrists are sensitive, place wedges (or a folded edge of a mat) under the heels of the palms. The incline reduces the angle of wrist dorsiflexion and protects them from overloading.
With a block between the thighs
Place a block between the inner thighs and squeeze it during the pose. The block activates the adductors, stabilizes the pelvis, and helps with the correct internal rotation of the thighs. This protects the lower back from compression.
⚠Contraindications
- •Wrist injury — the pressure on the palms may cause pain; use wedges
- •Pregnancy — avoid the pose, especially after the first trimester
- •Serious back injury — consult a doctor; may worsen disc pathology
Frequently Asked Questions
I cannot lift the thighs off the floor. What should I do?
This is a common issue and means your back or arms are not yet strong enough. Work with Bhujangasana (Cobra) to strengthen the back and gradually increase the lift. The pose will come with time — do not force it.
When should I do Urdhva Mukha Svanasana in practice?
In the Iyengar sequence, the order is typically: Bhujangasana → Urdhva Mukha Svanasana → Adho Mukha Svanasana. It can also appear as part of Surya Namaskar or as preparation for deeper backbends. Never do this pose with a "cold" back — warm up first.
Related Poses
Cobra Pose
Bhujangasana strengthens the back, opens the chest and improves spinal flexibility. A foundational Iyengar yoga pose accessible to beginners with proper technique.
Camel Pose
Ustrasana opens the chest, stretches the entire front body and strengthens the spine. Learn proper Iyengar technique with props for a safe backbend.
Bow Pose
Dhanurasana is a powerful backbend that stretches the entire front body and strengthens the back. Learn the safe Iyengar technique with a belt.