Upward Facing Dog

yoga pose upward facing dog urdhva mukha savasana

Urdhva Mukva Shavasana

(OORD-vah MOO-kah shavon-ASH-anna)

BACKBENDS

Benefits

Strengthens arms, wrists and spine
Stretches chest, shoulders, abdomen

The Mechanics of the Pose

  • Start lying in Prone position
  • Point your toes so tops of your feet are on the floor
  • Place hands by your sides palms on the floor between your chest and waist – elbows bent
  • On an inhale push with your hands moving upper body and thighs off the floor
  • Lift up from the chest
  • Gaze in front or slightly up

Tips, Observations, and Pointers

  • Try not to slough – keep shoulders away from ears
  • If your back is tight the pose may feel challenging at first
  • It is often hard to keep thighs off the floor in the beginning – try rolled up blanked under upper thighs with slightly touching the blanket with your thighs

Modifications

Fold towel or blanket under thighs to

Variations

Other Similar Poses – Backbends

Cobra Pose ~

Camel ~

Contradictions and Cautions

Carpal Tunnel Syndrome, Back Injuries, Headache, Pregnancy

Your Photos ~ Upward Facing Dog Pose

Send us your yoga photos and we’ll display them on the site

Share your Yoga

What worked for you when learning Upward Facing Dog Pose? What challenged you with the pose? Share your comments or ask questions about Upward Facing Dog Pose below.

Leave a Comment