Very Short Introduction to Upward Facing Dog

Fast Tips:

  • Head and face looks upward   
  • Shoulders pulled together and away from your ears
  • Palms are by your ribs (not like Cobra under your shoulders)
  • Feet together and weight is resting on the tops of the feet
  • Legs muscles are engaged and active
  • Knees, thighs, and hips are off the floor


Urdhva Mukha Svanasana (OORD-vuh MOO-kuh shvan-AHS-uh-nuh) is a backbend that strengthens your back, lengthens your spine, and can prepare your torso so that you can support yourself in more intense poses. Upward Facing Dog also opens the shoulders and chest - making it ideal for opening up your lungs. It helps improve your posture and may also help with asthma. It also firms the buttocks and thighs, helping to relieve sciatica. Improved posture and an open chest invigorates and help maintain positive energy that can help with depression.


If you have carpal tunnel syndrome this can be hard on your wrists. Pregnant women should be careful with this pose as there is already strain on their backs and avoid it after the first trimester.  *Always work within your body’s limits.*