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‘urdhva’ = ‘upward’ ,‘mukha’ = ‘face’ and ‘svan’ = ‘dog’, ‘asana‘ = ‘posture’
In Upward Facing Dog Pose, the lower body from the hips to the ankles are just above the floor and does not touch the floor; stretch the arms up strongly to maintain the lift of the trunk. Open the sides of the chest. Keep the knees and elbows locked.
Stronger arms, shoulders, wrists and spine.
More flexibility in the chest, arms and thighs.
More flexibility and strength in the back.
Firmer buttocks.
Throat Chakra (Vishuddha Chakra)
Heart Chakra (Anahata Chakra)
Solar Plexus (Manipura Chakra)
Sacral Chakra (Swadisthana Chakra)
Root Chakra (Muladhara Chakra)
1. From Four Limbed Staff pose – Chaturanga Dandasana, comes with the tops of your feet on the floor. Inhalation raises the upper body from the floor and stretches the arms out by pushing the palms.
2. Exhale completely as you take the upper back backward with the neck slightly bent back.
3. Make sure the shoulders and arms are straight. Pull your chest up and forward, and as you exhale take the stretch deeper upwards and backward.
4. Continue to draw forward, engaging the muscles in your lower legs and glutes.
5. The stretch at the shoulders will improve the muscles around the shoulders thus supporting the neck and making it strong.
6. Remain here for about 3 breaths and feel the stretch at the front of your chest and strengthen the muscles of your lower back and back.
Upward Facing Dog is often included in the Sun Salutation series (Surya Namaskar) and is typically practiced as a transition pose between Plank Pose (Chaturanga Dandasana) and Downward Facing Dog (Adho Mukha Svanasana).
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Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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