Upward-Facing Dog

Ūrdhva Mukha Śvānāsana is comprised of "Ūrdhva" (upward), "Mukha" (face), "Śvāna" (dog), and "Āsana" (posture/pose). It is a powerful chest-opening backbend pose, resembling a dog stretching with its face turned upwards.

This pose enhances overall spinal flexibility, particularly in the thoracic spine, and strengthens the back muscles, arms, and legs. Opening the chest activates the respiratory system, fostering confidence and vitality. It is a key component of Sun Salutations.

From a prone position, press hands and tops of feet into the floor, lifting knees and thighs off the floor as the torso arches back. Shoulders are drawn away from the ears, chest is open, and gaze is directed diagonally upwards or forwards. Engage the abdomen and extend the legs fully to avoid straining the lower back.