Upward-Facing Dog
Ūrdhva Mukha Śvānāsanaऊर्ध्वमुखश्वानासन
A chest-opening backbend on the hands, with the legs lifted and the heart forward.
- Foundational
- 3–5 breaths
- Difficulty 2 of 5
General guidance only — work within a range that feels stable and pain-free.
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How to practice
- 01
Lie on the belly with hands beside the ribs and the tops of the feet on the floor.
- 02
Press into the hands and straighten the arms, lifting the chest.
- 03
Keep the legs firm and lift the thighs a little off the floor.
- 04
Roll the shoulders back and down; lift the sternum forward and up.
- 05
Lengthen the back of the neck rather than throwing the head back.
Benefits
- Opens the chest, shoulders and hip flexors
- Strengthens arms and the muscles along the spine
- Counters time spent sitting
- Adds energy to a flow
Breath
Inhale to lift; exhale to broaden the chest without dropping the hips.
Cautions
Variations
- With blocks
- Blocks under the hands make the lift accessible.
- Cobra first
- Practice Bhujangasana until arm strength develops.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.