How to Do the Upward Facing Dog Pose

Two Methods:Getting in to the PositionPerforming the Pose

Upward Facing Dog, or Urdhva Mukha Svanasana, is a simple pose designed to strengthen the legs and buttocks, as well as the shoulders, torso, arms and wrists. This pose will also stretch out the shoulders and back and open the chest and abdominal cavity.

Method 1
Getting in to the Position

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    Lie flat on your belly. Stretch your body along the floor and relax. Stretch your arms down the length of your body and relax.

Method 2
Performing the Pose

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    Bend your arms and rest your palms on the floor on either side of your chest. Your legs should still be lying flat on the floor. Look straight ahead of you with your chin propped on the mat.
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    Inhale and shrug your shoulders up to your ears. Squeeze your shoulder blades together.
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    Exhale and press your hands down. Straighten your arms, bringing your torso and legs up off the floor as if you were doing a half push-up. Your weight should be distributed between your hands and toes.
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    Slide your hands against the floor closer towards your feet while keeping your hips high.
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    Lengthen the sides of your body and keep your neck long. Draw your shoulder blades deeply back to lift your heart forward and up. Hold the pose for a couple breaths, then release your body back towards the floor.

Tips

  • For an easier version of this exercise, keep your thighs on the floor while doing the stretch.

Things You'll Need

  • Yoga mat

Article Info

Categories: Sports and Fitness