Yoga Pose: Upward-Facing Dog (Urdhva Mukha Shvanasana)

In Sanskrit, Urdhva means upward, Mukha means face and Shvana means dog. This pose is named so because of the way it resembles a dog that is stretching its hindquarters.

Every yoga class incorporates this pose as part of a vinyasa flow, usually several times. And while Upward-Facing Dog looks a little like Cobra Pose (Bhujangasana), there are several differences. Here, the body is lifted off the ground (including the thighs) and it is supported by the palms of the hands and tops of the feet. This pose seems fairly easy but strength is needed to support the body, and open the chest and shoulders.

Urdhva Mukha Shvanasana strengthens the spine, arms and wrists while opening the chest, as well as the legs and hips. It can aid in increasing circulation to the lungs and abdomen. And is beneficial in increasing the range of motion for the spine and stretches the abdomen and hip flexors.

To enter this pose, you may begin on the floor resting on your belly or from Chaturanga Dandasana, stretching the legs away from the hips. Bring the hands close to the waist, with the fingers spread, and press the palms to the floor.

On the inhale, press the tops of the feet down while the chest and shoulders lift off the floor and squeeze the shoulder blades together and down towards the hips. Hands should align with the shoulders and chest should move slightly in front of the arms.

The gaze should move up and care should be taken so that the neck feels long and the head is not dropping back.

After a few breaths, exit this pose by bending the elbows, and with control, slowly lowering the body back to the floor.

Suggestions/Modifications:

Cobra pose may be practiced here when there is low back pain.
A blanket or bolster may be used under the hips when the low back or hip flexors are tight.

Yoga is a Y-O-U practice. As with any yoga pose, the most important thing to remember is to listen to the cues your body is giving. Find the most comfortable version of the pose, modify whenever needed and stay in the pose as long as time allows.

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