Upward Dog

Upward Dog, or Urdhva Mukha Svanasana, is a dynamic backbend that strengthens the upper body and opens the chest. The pose is essential in many yoga flows and helps improve spinal flexibility and open hips and shoulders. It is an excellent counterbalance to seated positions and can help improve posture.

Correct form and technique

Follow these steps for the correct execution of Upward Dog:

  1. Start lying on your stomach: Stretch your legs back with the tops of your feet on the floor.
  2. Place your hands by your ribs: Keep the elbows close to your body and press your palms into the mat.
  3. Lift your upper body: Straighten your arms and lift your chest upward while pulling your shoulders away from your ears.
  4. Lift your hips: Raise your hips and thighs off the floor by pressing the tops of your feet into the mat.
  5. Open your chest: Look straight ahead or up, depending on your neck, and ensure your spine is extended.

Common mistakes

Here are some typical mistakes in Upward Dog:

  • Shoulders pulled up to the ears - Make sure to pull your shoulders away from your ears to open the chest correctly.
  • Sagging hips - Keep your hips and thighs lifted from the floor to avoid straining the lower back.

Modifications and variations

  • Gentle version: If you have back issues, you can keep your hips on the floor and only lift your chest.
  • Deeper backbend: For an intensified stretch, pull your chest higher up while drawing your shoulders back.

Video: Introduction to Upward Dog

Here is a video showing step-by-step instructions for Upward Dog:

Advanced techniques and variations of Upward Dog

Watch this video for advanced techniques and variations of Upward Dog:

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