Gallery-grade matte paper · Printed in the UK · Ships unframed
Upward-Facing Dog
Urdhva Mukha Svanasana
“Upward-Facing Dog” · Pronounced OORD-vah MOO-kah shvah-NAH-sah-nah
Upward-Facing Dog (Urdhva Mukha Svanasana) is an intermediate backbend pose. A strong, lifted backbend — only the hands and feet touch down.
Urdhva Mukha Svanasana breaks down as urdhva (upward), mukha (face), svana (dog) and asana (pose) — the upward-facing dog, a chest-opening backbend.
What it gives you
- Strengthens the arms and spine
- Opens the chest and shoulders
- Energises the whole front body
Sizes & pricing
Every print ships unframed, ready for a frame you love. Free UK shipping over £60.
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How to do Upward-Facing Dog
An intermediate backbend pose, step by step.
- 1Lie face down with your hands beside your lower ribs, tops of the feet on the mat.
- 2Press into your hands and straighten your arms, lifting the chest and hips.
- 3Roll the shoulders back and lift the thighs and knees off the floor.
- 4Take the weight into the hands and the tops of the feet only.
- 5Draw the chest forward and up, gaze ahead, shoulders away from the ears.
Alignment tips
- →Press down firmly through the hands and tops of the feet to lift the legs fully off the mat.
- →Keep the shoulders rolling back and down rather than creeping toward the ears.
Common questions about Upward-Facing Dog
What does Urdhva Mukha Svanasana mean?
Urdhva Mukha Svanasana breaks down as urdhva (upward), mukha (face), svana (dog) and asana (pose) — the upward-facing dog, a chest-opening backbend.
What's the difference between Upward Dog and Cobra?
In Upward Dog the thighs and hips lift off the mat and only the hands and feet bear weight; in Cobra they stay grounded. Upward Dog is the stronger, fuller backbend.
Why does my lower back hurt in Upward Dog?
Often the legs aren't engaged and the chest hasn't lifted enough. Press the tops of the feet down, firm the thighs, and lift up and forward through the chest to spread the bend.
What sizes does the Upward-Facing Dog print come in?
Three sizes: 8×12" (£19.99), 16×24" (£25.99) and 24×36" (£39.99). Every print ships unframed. Free UK shipping over £60.
