How to do Upward-Facing Dog (Urdhva Mukha Svanasana)

Set the Hands

Lie face-down with the tops of the feet on the mat. Place the palms flat beside the lower ribs, forearms vertical and elbows bent, hugging in close to the body.

💡 Hands by the low ribs — not up by the shoulders — so the elbows stack over the wrists as you press up.

Press Up into Upward Dog

On an inhale, press firmly into the hands and the tops of the feet to straighten the arms, lifting the chest, hips, and thighs off the floor so only the hands and feet touch. Draw the shoulders down and back, open the chest, firm the legs, and lengthen the tailbone toward the heels; gaze forward and slightly up.

💡 Keep the thighs and hips lifted off the mat and the legs active — that's what makes it Up Dog rather than Cobra.

Press Up into Upward Dog — Upward-Facing Dog

✅ Benefits

Opens the chest, shoulders, and front of the body
Strengthens the arms, wrists, and spine
Improves posture and counteracts rounding from sitting
Stretches the abdomen and hip flexors
Stimulates and energises the whole body
Builds the strength and mobility for a smooth vinyasa

💊 Therapeutic Uses

Rounded posture and thoracic stiffness from desk work
Mild fatigue — the backbend is uplifting
Building spinal extension strength safely
Opening tight chest and shoulders

⚠️ Precautions

Lower-back sensitivity — lengthen the tailbone down and keep the legs firm; Cobra is a gentler option
Wrist pain — ensure hands are under the shoulders and weight is spread across the palm
Shoulder injury — reduce the lift and keep shoulders down
Pregnancy — avoid the deep front-body stretch in later stages

🚫 Avoid If (Contraindications)

Acute lower-back injury or disc herniation
Carpal tunnel syndrome (flare-up) or wrist injury
Recent abdominal or spinal surgery
Late-stage pregnancy

Practice Upward-Facing Dog with real-time feedback

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