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Yoga Basics: Upward-Facing Dog

Updated: Mar 24, 2020

Sanskrit Name: Urdhva Mukha svasana

February 17, 2020 | DeAnna Houston

Upward facing dog is a back bend. This pose opens the chest and strengthens wrists, arms and shoulders and back.

Preparatory poses - Cobra, downward facing dog and plank

How to do:

Starting from laying on your stomach

  • Place your hands at chest height next to your torso.

  • Press the tops of your feet firmly into the ground.Feel the strength of your legs. Allowing the thighs to flex and your knees begin to slightly lift off the floor.

  • Relax your glute muscles.

  • Press your hands into the ground. Lift your your head, chest, stomach and hips off the floor as your straighten your arms.

  • Relax your shoulders away from your ears.

  • Your gaze is forward. Do not look overextend the neck by looking down or too far upward.

To counterbalance:

  1. Roll over your toes, lift hips to sky for downward facing dog.

  2. Lower to floor. Sit back on heels for child's pose.


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