How This Helps

Similar to all backbends, an upward dog stretches the front of the body from the neck down to the tops of your feet. We spend much more time seated than our body is made to endure. It is important to extend the spine to counteract its constant flexion. This is a perfect pose to correct poor posture, to open and stretch the front of the body, and to create space in the spine. It is also believed to relieve fatigue and depression, as well as sciatica and low back pain. 


The upward-facing dog is a fundamental yoga posture. It is used repeatedly in vinyasa yoga, as it is part of the spine neutralizing sun salutations. It is usually followed by the downward-facing dog, in the same sequence that a dog might do while stretching in the morning.
Step 1: There are many ways to come into this posture. One way is to start in a table pose with your knees directly under your hips and your hands under your shoulders.
Step 2: Lower your pelvis to the ground and extend your legs behind you. Place the tops of your feet on the mat and use them to ground you.
Step 3: Float your knees off the mat while keeping your legs extended. Bring your hips forward towards your hands and roll your shoulder back.
Step 4: Gaze forward or up and keep the neck long. Hold here for five breaths and lower your torso down to come out of this pose.


You may modify this posture by placing blocks below each hand. This will increase any discomfort felt in the low back or shoulders. Avoid this posture if you have recently injured your back, wrists, or shoulders.

Upward facing dog pose benefits

Upward-Facing Dog or Urdhva Mukha Svanasana is an active pose that offers a good stretch for the chest and abdominal area. It also stirs up upper-body strength and is also among the most typical poses in vinyasa flow sequencing. The phrase is a literal Sanskrit translation from Urdhva Mukha meaning, upward face, and Svana meaning dog.

Urdhva Mukha Svanasana, or upward facing with dog pose, and is typically exercised in tandem with its sibling, adho mukha svanasana, or the downward-facing dog pose. These two are paired together, and it can be challenging to divide them in our minds. 

Beginners can change the angle of the pose to bring more weight into their legs if they have a difficult time enduring weight with their arms or even a chair seat.

Health Benefits: There are many benefits of Urdhva Mukha Svanasana that you can get after regular practice.

Upward Dog Pose Benefits

- Gut health

The asana stimulates the abdominal organ and stretches the muscles. This causes eliminating the toxic substances from the body and improved food digestion. A boosted digestion suggests boosted metabolism, toxin elimination, weight loss, raised stamina and energy, normal and easy defecation, better absorption of nutrients, remedy for the state of mind conditions, and improved resistance.

- Strengthens lower back

Practicing the asana frequently assists in reinforcing the arms, waist, and back. When you stretch your torso while exercising the asana, it works on making it strong, and a strong upper body aids to boost the pain in the back, eliminates sciatica, advertises a healthy and balanced back, lowers the risk of injury, specifically the back, reduces the risk of vertebrae deterioration and herniated disc, sustains the spinal column, boosts self-image, and so on

- Fatigue & anxiety

With a day-to-day technique, you feel the power circulation in the body that lowers the feeling of being tired. One of the leading advantages of Urdhva Mukha Svanasana is that it deals with exhaustion, tiredness and provides you a better sleep. The asana is effective when treating psychological conditions like stress and anxiety, anxiety, mood disorders, and mild depression.

- Asthma

This asana is a great one for asthmatic and aids in easing the signs and symptoms. It eases discomfort, reduces swellings, decreases heat, protects against bronchial asthma strikes, and treats other bronchial issues.

- Flexibility

A great body position and balance mean avoidance from muscle mass pains, muscle mass tiredness, the appropriate positioning of bones and joints, avoidance of pressure, and relieved back and neck pain. Not just this, the asana is terrific when it involves boosting the versatility of the back that leads to lower back pain, healthy and balanced spinal column, easing sciatic nerve pain, lowers weight and stress on the vertebra, and makes the body fit, healthy, and strong.

- Pain relief: Practicing Urdhva Mukha Svanasana extends and firms the muscular tissues of the breast, shoulders, and buttocks and aids in unwinding these while boosting all the pain. It opens the upper body that is wonderful for heart health and wellness, boosts versatility and blood circulation, releases shoulder stress, and strengthens the gluteus muscles.

- Detox: The asana provides remarkable massage therapy to the abdominal organs that verify to be a fantastic way of enhancing the stomach muscles, stimulates essential body organs of the body, alleviates neck and back pain, releases toxins, improves blood circulation, and boosts the functioning of the gallbladder, liver and various other organs of the abdominal area.

Upward Facing Dog Pose Variations: A given yoga pose might be simple for a particular student however hard for another. Pose variations can therefore help your trainees grow and construct additional confidence in their yoga technique no matter what their starting capacity levels are.

- Upward Facing Dog Pose With Chair

Urdhva Mukha Svanasana (Upward-Facing Dog Pose) With Chair can benefit trainees with the primary concentrate on flexing the back to enter a more leading backbend.

See: Yoga For Digestion & Gut Health

Upward facing dog pose precautions


- Stay clear of this asana if you have injuries to your wrists, arms, shoulders, neck, or lower back or have recently had surgical treatment entailing your abdomen or back. Save it for later on if you are in your second or third trimester of pregnancy. Skip it if you have a headache.

- People with a chronic back injury, slide disc, migraine, and repetitive strain injury should avoid practicing the asana.

- Don't do this asana during pregnancy.

The stretch and placements influence many asanas, and among them is Urdhva Mukha Svanasana. As the name of the pose recommends, it is inspired by a dog's stretch.

See: Yoga for immunity & immune system

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