Upward Facing Dog

Sanskrit Name:

Urdhva Mukha Svanasana

Description:

A powerful backbend that strengthens the arms and spine while opening the chest, lungs, and shoulders. Upward Facing Dog revitalizes the body and creates spaciousness in the front body.

Alignment Cues:

• Hands:
  • Place hands under shoulders, fingers spread wide
  • Press down firmly through palms and knuckles
• Arms:
  • Straighten arms without locking the elbows
  • Keep a soft bend if needed to maintain space in the shoulders
• Legs and Feet:
  • Tops of the feet press into the mat
  • Lift thighs and knees off the floor by engaging the legs
• Hips and Pelvis:
  • Pelvis lifted slightly, not sinking into the lower back
  • Engage glutes and core to support the spine
• Chest and Shoulders:
  • Lift and open the chest forward and up
  • Draw shoulder blades together and down the back
• Head and Neck:
  • Gaze forward or slightly up, keeping the neck long
  • Avoid compressing the back of the neck
• Breath:
  • Inhale to expand the chest and lengthen the spine