Hetal Trivedi

Urdhva Mukha svanasana / Upward Facing Dog


By Hetal Trivedi

Urdhva Mukha svanasana is also known as an upward-facing dog as it resembles a dog stretching upwards. This is a back-bending asana great pose for your upper body which is similar to Bhujangasana or Cobra Pose. These two asanas are easy backbends and are performed during Surya Namaskar.



  1. Begin by lying on your belly with legs straight and the tops of your feet on the floor. Place your palms on the floor next to your waist, close to your torso.
  2. Press your feet firmly into the ground to engage your legs.
  3. Press from your hands to lift your torso and the top of your legs off the ground.
  4. Straighten your arms and continue to press into the tops of your feet. 
  5. Pull your belly button in toward your spine to tighten your abs. Pull your shoulder blades down your back, and lift your chest softly toward the ceiling without tensing your neck.
  6. Draw your shoulders away from your ears. 
  7. Hold for 3-5 breaths then release back to the ground or to downward facing dog.



  1. Strengthens the Waist, Arms, and Spine
  2. Stretches the Chest, Shoulders, and Buttocks
  3. Improves Posture and flexibility.
  4. Improves Digestion and stimulated abdominal organs.
  5. Helps to treat asthma.
  6. Relieves stress and mild depression and energizes body and mind.


Pregnant women should avoid performing this asana. Also, anyone suffering from slip disc, chronic back, wrists, neck, and shoulder injury must avoid it. Skip if you have a headache.


Hetal Trivedi ( Yoga Expert )

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