Upward Dog Pose

Urdhva Mukha Shvanasana · ऊर्ध्व मुख श्वानासन

Upward Dog Pose

Urdhva Mukha Shvanasana · ऊर्ध्व मुख श्वानासन

Backbend

Level

Intermediate

Body

Backbend

How to practice

Press through your hands and let your chest move forward and up. Choose a low Cobra with your pelvis and thighs resting down. Keep the elbows bent and let your neck follow your spine comfortably.

Benefits

Strengthens the arms and back while stretching the chest, front hips, and abdomen.

Who should avoid or modify

Keep the chest lifted without collapsing into the lower back or shoulders. Use low cobra if needed; avoid with painful wrists or back symptoms and modify during pregnancy.

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Flows with this pose

Community flows that include this asana

Build a flow with this pose

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Upward Dog Pose

Urdhva Mukha Shvanasana · ऊर्ध्व मुख श्वानासन

Upward Dog Pose

Urdhva Mukha Shvanasana · ऊर्ध्व मुख श्वानासन

Backbend

Level

Intermediate

Body

Backbend

How to practice

Press through your hands and let your chest move forward and up. Choose a low Cobra with your pelvis and thighs resting down. Keep the elbows bent and let your neck follow your spine comfortably.

Benefits

Strengthens the arms and back while stretching the chest, front hips, and abdomen.

Who should avoid or modify

Keep the chest lifted without collapsing into the lower back or shoulders. Use low cobra if needed; avoid with painful wrists or back symptoms and modify during pregnancy.