How to Do Upward Facing Dog | Urdhva Mukha Svanasana with Anatomy

In this practice

Key teachings

• Anatomy and alignment of Upward Facing Dog
• Engaging the core for spinal protection in backbends
• Opening the chest and front body safely

Ideal for

• Practitioners wanting to master Upward Facing Dog
• Students interested in yoga anatomy
• Those seeking to deepen their backbending practice
• Intermediate yoga practitioners

Lesson

Instructions

Urdhva Mukha Svanasana, or Upward Facing Dog, is a dynamic backbend that strengthens your arms, shoulders, and spine while opening the chest, lungs, and hip flexors.

This posture not only energizes the body but also invites courage, presence, and clarity into your practice.

⚠️ Avoid if you have wrist, shoulder, or back injuries, are pregnant, or have spinal conditions like herniated discs.

Steps

• Urdhva Mukha Svanasana (Upward Facing Dog)
• Proper hand and foot placement for backbends
• Controlled entry and exit from a backbend

Benefits

• Strengthens arms, shoulders, and spine
• Opens the chest, lungs, and hip flexors
• Energizes the body
• Invites courage, presence, and clarity
• Improves posture