Upward-Facing Dog
Urdhva Mukha Svanasana
Prone · Intermediate
Upward-Facing Dog is a strong backbend that opens the chest and builds arm strength, with the thighs lifted away from the floor.
AI-generated illustration. It may not be anatomically precise.
What to Pay Attention To
- Press down through your hands and the tops of your feet so your thighs stay lifted.
- Draw your shoulders back and down, away from your ears.
Common Mistakes to Avoid
- Letting the thighs rest on the floor and loading the lower back
- Sinking into the shoulders
- Placing the hands too far in front of the shoulders
Practice Upward-Facing Dog in a Flow
You can also generate a yoga flow around your own level, style, and goals.
Related Yoga Poses
This guide is general information, not medical advice. Stop if you feel pain, and check with a healthcare professional if you have an injury, a health condition, or are pregnant.