Urdhva Mukha Svanasana (Upward-facing Dog) Tutorial

Posted by | Asanas | December 08, 2014

Urdhva Svanasana (OORD-vah MOO-kah shvon-AHS-anna)

urdhva = upward

mukha = face

svana = dog

asana = pose
urdhva-mukha-svanasana

  1. Begin lying on your stomach with your legs stretched back and tops of the feet on the floor.
  2. Bend your elbows and spread your palms on the floor beside your waist so that your forearms are relatively perpendicular to the floor.
  3. On an inhale, press your hands firmly into the floor, simultaneously lifting your torso forward and up and your legs a few inches off the floor.
  4. Keep your thighs firm, inner thighs moving upward towards the ceiling, and keep your arms firm, inner arms moving forward so that the elbow crease faces forward.
  5. Just as in Bhujangasana, press the tailbone toward the feet and lift the pubis toward the navel. Narrow the hip points. Firm but don’t harden the buttocks.
  6. Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spine.
  7. Finish by releasing back to the floor, or into Adho Mukha Svanasana

Urdhva Mukha Svanasana is an important pose of the Sun Salutation sequences.  Check out our tutorials on Sun Salutation A or on Sun Salutation B!

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