Upward-Facing Dog/Urdvha Mukha Svanasana

Upward-Facing Dog Pose, often called just "Up Dog," is a powerful and uplifting posture often woven into vinyasa flows and sun salutations. 

This pose offers strength, openness, and energy when practiced with awareness and proper alignment. Whether you’re just beginning your yoga journey or deepening your flow, remember to honor your body in its current state.

Practice with curiosity, listen to your body, and don’t hesitate to modify. Over time, your Up Dog will become less about forcing a shape and more about enjoying the spaciousness it can bring.
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Benefits of Upward-Facing Dog

• Strengthens the upper body: Builds strength in the arms, shoulders, wrists, and upper back.
• Opens the chest and lungs: Promotes better posture and counteracts slouching or forward hunching.
• Stimulates abdominal organs: Offers a gentle stretch to the belly, supporting digestion.
• Improves spinal flexibility: Increases extension through the thoracic and lumbar spine.
• Boosts energy: This heart-opening posture can feel energizing, especially in the morning.

Avoid or modify this pose if you have:

• Recent or chronic back injuries
• Carpal tunnel syndrome or wrist issues
• Shoulder injuries
• Pregnancy (especially in the 2nd and 3rd trimesters)
• Neck sensitivity (avoid throwing the head back)

Check with your health care provider before beginning any physical practice. If you have high blood pressure, or back, neck or abdominal pain, try Sphinx Pose first. 

As always, if a posture causes pain, come out of it immediately. Ask a qualified yoga teacher for assistance.

Preparatory Poses & Warm-Ups
To safely enter Upward-Facing Dog, it’s helpful to first prepare the spine, shoulders, and wrists. Try these warm-ups:

• Cat-Cow (Marjaryasana-Bitilasana) – warms up spinal mobility
• Cobra Pose (Bhujangasana) – builds foundational backbend strength
• Sphinx Pose – strengthens the lower back without pressure on the wrists
• Forearm or regular Plank Pose – activates core and shoulder engagement
• Bridge Pose (Setu Bandhasana) – encourages spinal extension and heart opening

How to Practice

1. Start lying face down on your mat, legs extended back with the tops of your feet pressing into the floor, hip-width apart.
2. Place your hands under your shoulders, fingers spread wide. Hug your elbows in close to your ribs.
3. Press firmly into your palms and tops of your feet as you inhale and lift your chest forward and up. Straighten your arms without locking the elbows.
4. Lift your thighs and knees off the mat by engaging your quadriceps. Only the hands and tops of the feet should be touching the ground.
5. Open your chest by drawing the shoulder blades down and together. Keep the neck long; gaze slightly forward or up (without crunching the neck).
6. Hold for a few breaths, then gently lower back down or transition into Downward-Facing Dog.

Adaptations & Variations

• Cobra Pose instead of Up Dog: Ideal for beginners, those with low back or wrist concerns, or anyone looking for a gentler alternative.
• Keep thighs on the ground: If lifting the legs causes discomfort, keep them grounded and focus on opening the chest without overextending the spine.

Props for Support

• Yoga blocks: Placed under the hands to reduce pressure on wrists and shoulders.
• Blanket under thighs or pelvis: Provides cushioning and can decrease lumbar compression.