Urdhva Mukha Svanasana (Upward-Facing Dog Pose)

Urdhva Mukha Svanasana is a backbending asana in Hatha and Vinyasa Yoga.

Overview

Urdhva Mukha Svanasana, or Upward-Facing Dog Pose, is a prone backbend that opens the chest and strengthens the spine. The name comes from Sanskrit “urdhva” meaning upward, “mukha” meaning face, “svana” meaning dog, and “asana” meaning seat.

Method/Content

Starting from a prone position, the practitioner places the hands under the shoulders and presses firmly into the tops of the feet and the palms. The arms straighten as the chest lifts away from the floor, drawing the shoulders back and down. The legs remain active with the thighs and knees lifted off the mat, supported only by the tops of the feet and the hands. The chest expands forward and upward with the gaze directed slightly upward, creating a gentle backbend through the entire spine. The core remains engaged to protect the lower back.

Purpose/Benefits

Urdhva Mukha Svanasana strengthens the spine, arms, and wrists while stretching the chest, abdomen, and hip flexors. It improves posture, opens the heart center, and increases lung capacity. The pose is believed to stimulate the abdominal organs and improve digestion, while also energizing the body and reducing fatigue.

Verification Notes

• A key pose in Sun Salutation sequences
• Distinguished from Cobra Pose (Bhujangasana) by the lifted thighs
• Should be practiced with caution by those with lower back injuries