Traditional
Upward Facing Dog
Urdhva Mukha Svanasana
Press into the hands and tops of the feet as the chest lifts forward.
- Benefits
- Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
- Props
- No-props
- Hold Time
- 5 to 8 breaths
- Cautions and Contraindications
- Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
- Entering Upward Facing Dog
- Lie on your belly with the hands beside the lower ribs. Press into the palms and tops of the feet. Lift the thighs and chest away from the floor as the arms straighten. Take a steady inhale to create length, then use the exhale to settle into the final shape.
- Exiting Upward Facing Dog
- Lower the thighs and torso to the floor or lift back through Downward Dog. Release the shoulders and chest out of the backbend. Pause in a neutral position for a moment before continuing.