Urdhva Mukha Svanasana — Upward-Facing Dog

Urdhva Mukha Svanasana — Upward-Facing Dog (ऊर्ध्वमुखश्वानासन)

Urdhva Mukha Svanasana, from the Sanskrit urdhva mukha (face up), is the companion to downward dog in vinyasas. Lying face down, the practitioner pushes on the hands to lift the chest and thighs, leaving only hands and tops of feet on the floor. This powerful backbend opens the entire front body and strengthens the back.

Therapeutic Benefits

• Thoracic opening — pectorals, anterior deltoid and intercostals are stretched.
• Arm strengthening — triceps and deltoids support full body weight.
• Spinal extension — spinal erectors strengthen in controlled extension.
• Abdominal stretch — rectus abdominis and psoas are lengthened.
• Respiratory improvement — thoracic opening increases lung capacity.

Anatomy Involved

Triceps brachii and anterior deltoids support the body. Spinal erectors create the backbend. Pectoralis major and minor are stretched. The iliopsoas lengthens. Rectus abdominis is stretched. Quadriceps keep thighs off the floor.

Step-by-Step Instructions

Step 1 — Starting Position

From plank or lying face down, hands under shoulders, elbows close to body.

Step 2 — Push

On an inhale, push into the hands and roll over the tops of the toes. Lift the chest forward and up.

Step 3 — Elevation

Arms are straight (or nearly). Thighs and knees are off the floor. Only hands and tops of feet touch. Shoulders are low, away from ears.

Step 4 — Extension and Gaze

Chest is open and projected forward. Gaze directs slightly upward without compressing the neck. Spine lengthens evenly.

Breathing and Duration

In vinyasa, hold for 1 inhale then transition to downward dog. In isolated practice, hold 3 to 5 breaths.

Contraindications

• Lumbar disc herniation
• Carpal tunnel syndrome
• Pregnancy
• Wrist injury — practice on forearms (sphinx)

Modifications

• Beginner: Bhujangasana (cobra) with bent elbows and thighs on floor is the gentle alternative.
• Advanced: lift one leg in extension while maintaining the pose.

Target Audience

Urdhva Mukha Svanasana is present in every vinyasa. It suits practitioners with sufficient strength to support their weight. Beginners use cobra (Bhujangasana) as an alternative.