Upward-Facing Dog
Urdhva Mukha Svanasana · A straight-armed backbend with the thighs lifted off the floor — the open, chest-forward moment of a sun salutation.
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Muscles worked
Strengthens
Also works
- Equipment
- Yoga mat
- Level
- Intermediate
- Breath
- Hold 5–8 slow breaths
How to do Upward-Facing Dog
- 1Lie face down with your hands beside your lower ribs and tops of the feet on the mat.
- 2Press into your hands and straighten your arms.
- 3Lift your chest and your thighs off the floor, so only your hands and the tops of your feet touch.
- 4Roll your shoulders back and down and look forward. Hold for 1–3 breaths.
When to pick it: Pick it inside sun salutations once cobra feels easy. Do cobra instead if your lower back complains.
Form cues
- Shoulders over the wrists
- Thighs active and lifted
- Chest forward, not up into the neck
Common mistakes
- Shoulders shrugged to the ears
- Sinking into the lower back
- Thighs resting on the floor
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.