Upward Dog

Urdhva Mukha Svanasana

OORD-vah MOO-kah shvah-NAH-sah-nah

A powerful backbend that opens the chest and strengthens the arms, wrists, and spine. Upward Dog lifts the entire front body off the floor (only the hands and tops of the feet remain grounded), creating a strong, expansive backbend. It is a key component of the vinyasa flow and builds the upper-body strength needed for arm balances and inversions.

How to do Upward Dog

1. Lie face down with your legs extended and the tops of your feet pressing into the mat. Place your hands beside your lower ribs with fingers pointing forward and elbows close to the body.
2. On an inhale, press firmly through your hands and the tops of your feet to straighten your arms and lift your chest, thighs, and knees off the floor. Only your hands and the tops of your feet should touch the mat.
3. Roll your shoulders back and down away from your ears, broadening across the collarbones. Lift your chest forward and up, creating space through the front of the body.
4. Engage your quadriceps to keep the thighs lifted and firm the buttocks without clenching. Press the tops of the feet down and reach through the toes.
5. Keep the gaze forward or slightly upward, maintaining a long neck. Hold for three to five breaths, then exhale and either lower down or press back into Downward Dog.

Benefits of Upward Dog

• Strengthens the arms, wrists, and spine
• Opens the chest, shoulders, and lungs
• Stretches the abdominal muscles and hip flexors
• Improves posture by counteracting forward rounding
• Energizes the body and helps relieve mild fatigue

Muscles Engaged

Modifications & Variations

• Keep a slight bend in the elbows if the full arm extension causes lower back compression
• Use Cobra Pose as a gentler alternative while building strength
• Place blocks under the hands to elevate the wrists and reduce pressure

Cautions

• Avoid with carpal tunnel syndrome or wrist injuries
• Not recommended during pregnancy
• Use caution with lower back sensitivity; use Cobra as an alternative