Upward Facing Dog
Urdhva Mukha Shvanasana
Upward Facing Dog aka Urdhva Mukha Svanasana is a foundational asana and essential link between Chaturanga and Downward Dog.
Common Name: Upward Facing Dog
Sanskrit Name: Urdhva Mukha Shvanasana (OORD-vuh MUK-uh shvuh-NAHS-uh-nuh)
Level: Beginner
Pose Type: Backbend, Chest Opener
Target Areas: Front Torso, Hip Flexors, Shoulders, Spine, Lungs
Upward Facing Dog aka Urdhva Mukha Svanasana is a beginner-to-intermediate backbend and chest opening pose that is commonly used as part of sun salutation sequences, and often precedes Downward Facing Dog.
Upward Facing Dog Steps
Step 1
Start by lying all the way down on your belly with one cheek down on the mat and your arms beside you, palms facing up. You can also go into this pose from Chaturanga.
Step 2
Place your palms down on the mat next to your lower ribs. Spread your fingers wide. Your fingertips should be lined up under your shoulders and your wrists under your elbows. Keep the elbows tucked in towards your ribcage.
Step 3
On an inhale, start to press into your palms and slowly peel your chest and belly off the mat, engaging your core.
Step 4
At the same time, start to press the tops of the feet down into the mat and peel the thighs off of the mat so that they hover an inch or two off the ground.
Step 5
Continue pressing down into your palms and drawing your shoulders away from your ears. Draw the shoulders back and down. Gaze softly forward or upward.
Step 6
Continue pressing your hips down towards the mat and rooting down with the tops of the feet. Focus on bending more in the middle and upper areas of your spine, and make sure not to overarch the lower back.
Modifications
Try mastering Baby Cobra and Cobra before moving into Upward Facing dog.
If you find it uncomfortable in the wrists or arms to bear all of your weight, try shifting your weight back more onto your feet. You can also place a block underneath each hand or a pillow/rolled up blanket under your thighs for support.
Instead of rooting down with the top of the feet, you can keep the toes tucked to get used to lifting the thighs off the mat.
Benefits
• Stretches the front body, spine, hip flexors, shoulders and lungs, allowing for deeper breathing.
• Strengthens the arms and shoulders.
• Improves balance and posture.
Cautions
• Lower back injury
• Wrist injury/carpel tunnel
• Avoid during 2nd & 3rd trimester of pregnancy
