How to Do Upward-Facing Dog: 3 Benefits of Upward Dog Pose

Upward-facing dog, or Urdhva Mukha Svanasana, is a prone, back-bending yoga pose. This advanced posture is a traditional part of the Surya Namaskar series (sun salutations) and a transitional pose during a Vinyasa yoga class, following Chaturanga Dandasana (low plank) and preceding Adho Mukha Svanasana (downward-facing dog). Upward dog involves placing your weight on your hands and lifting your legs off of the yoga mat as your chest reaches forward through your shoulders, prompting a deep bend in the low back.

In Sanskrit, the ancient Indian language from which yoga was born, “Urdhva Mukha Svanasana” translates to “upward,” (Urdvha) “face,” (Mukha) “dog,” (Svana), and “pose” (asana).

This classic yoga pose provides many benefits to the mind and body, including:

1. 1. Opens the chest. Upward dog opens up the chest cavity and collarbones, which can counteract the rounding of the spine that occurs from working at a desk or hunching over in a chair. Pressing yourself forward and bringing your shoulders back and down will maximize this benefit and potentially increase lung elasticity.
2. 2. Stimulates the abdominal muscles. The stretching of the abdominal muscles in upward dog gives a little massage to the abdominal organs, allowing them to relax, potentially improving their functioning.
3. 3. Strengthens back muscles. The expansion of the cervical and thoracic spine and contraction of the muscles in the lumbar spine helps all of the back muscles work, stretch, and become stronger.
4. 4. Stretches wrists and tones arm muscles. Pressing down firmly through the palms and hands with the body’s weight helps strengthen the wrists, which can prevent stress injuries. All of the muscles in the arms are engaged in this pose, strengthening and toning them as well.
5. 5. Lengthens the spine. Upward dog offers a deep backbend, which can help improve posture and potentially relieve moderate back pain.

Here is a step-by-step guide to practicing upward-facing dog safely and effectively, including a couple of options for transitions before and after the pose:

1. 1. Lie on your yoga mat in the prone position. Lie facedown on your stomach with your feet about a hip-width apart. Untuck your toes, and press the tops of your feet against the mat. Alternatively, you can enter upward dog from a low plank or Chaturanga (four-limbed staff pose). If you are entering upward dog from a high push-up in a sun salutation or Vinyasa flow, lower yourself halfway down to Chaturanga, keeping your elbows in at your sides.
2. 2. Adjust your hands. With your palms down, rest your hands alongside your abdomen, fingers pointing towards the top of the mat. Prepare to lift.
3. 3. Inhale and push up. Lift your head and chest, lengthening your arms completely and pressing down through your palms. Lift the kneecaps off the floor.
4. 4. Engage the legs. Engage your inner thighs and calves as you lift your legs and pelvis off of the mat.
5. 5. Distribute your weight. Place your weight on your hands and the tops of your feet or toes. The rest of your body should be lifted off the floor.
6. 6. Push your sternum forward and activate your arm muscles. Roll your shoulders back and down. Engage all of your arm muscles, bend your upper back, and fully activate your breath. You can hold here, breathing deeply, for 30 seconds to one minute.
7. 7. Bend the elbows, release, and rest. Lower down slowly, and rest before moving onto your next yoga posture. Yogis practicing a Vinyasa flow or sun salutation can transition into downward-facing dog by pressing through the hands-on an exhale, tucking their toes, and lifting their hips.

Upward dog is an advanced posture that beginner yogis should perform under the guidance of a certified yoga teacher. Avoid practicing upward dog if you are pregnant, have weak wrists or arms, or a history of back injuries. If the pose’s deep bend is too challenging, consider these modifications:

1. 1. Bhujangasana (cobra pose). Cobra pose offers a low-impact stretch, similar to an upward dog. To practice cobra pose, lie facedown on your mat with your entire body extended. Press your legs and the tops of your feet firmly into the yoga mat and bring your legs to a hip-width distance. Bring your palms facedown directly underneath your shoulder blades and press through the hands to lift the upper body. Keep your gaze neutral but slightly facing up. Make the back of your neck long to ensure proper spinal alignment. Stay here for a few breaths, maintaining spinal alignment. On an exhale, slowly lower down to the ground.
2. 2. Rest your thighs on a folded blanket. Place a folded blanket underneath your thighs for support, then practice a traditional upward-facing dog. Adding this support will take some of the pressure off of your lower back.
3. 3. Use yoga blocks for your hands. For additional support, place your hands on two blocks at your side and tuck your toes. Lift into an upward dog and experience the backbend using the blocks as support while keeping your toes tucked.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Postures may be modified based on your individual needs.

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