Upward Facing Dog – Urdhva Mukha Svanasana – How to do it right!
Upward Dog – Urdvha Mukha Svanasana
Upward facing dog – Urdvha Mukha Svanasana – is a back bend that is used over and over in the Ashtanga Vinyasa tradition or any flow yoga. It is great counter pose to downward facing dog. When practicing this pose remember to extend the spine and move the chest forward to create length in the lower back. Lift the knees off the ground as this will make it a bit less intense for the lower back. With a long neck look slightly up towards your the space between your eyebrows.
Keep in mind
-
- See that the toes are pointing straight back, instead of turning inwards
- Keep the knees up
- Move the hips forward
- Shoulders are rolling back, making space for the neck
- Chest is moving forward
- Lift the gaze slightly up
Urdvha Mukha Svanasana
More vinyasa videos
Share the Stretch
Did you find this guide helpful? Leave us a comment below! Share the video with some of your friends who are working on smoothing out their vinyasa and see if it helps them transform their practice.
Find more videos like this on the Youtube Channel. Join us for a yoga retreat or yoga teacher training at Doron Yoga and Zen Center in beautiful Guatemala.
Find more information on poses and modifications in the Doron Yoga Manual, a clear and concise guide to everything you need to know about yoga!
Blissful Living,
Doron
Updog is such a fundamental pose. It’s so good to know how to do it correctly!
[…] – spine extension Catvari – chaturanga dandasana – plank pose Pancha – urdhva mukha svanasana – upward facing dog Sat – adho mukha svanasana – downward facing dog Sapta […]
[…] tutorial will show you how to do a good vinyasa flow transition from chatturanga dandasana to upward facing dog, and from there to downward facing […]