Upward-Facing Dog

Urdhva Mukha Svanasana

Upward-Facing Dog opens the chest into a backbend with the thighs lifted off the floor and the arms straight, tops of the feet pressing down. It strengthens the spine, arms, and shoulders while opening the front body, following Chaturanga in the Sun Salutations. The legs stay active and lifted throughout.

Alignment cues

• Press the tops of the feet down and lift the thighs off the floor
• Straighten the arms, stacking shoulders over wrists
• Roll the shoulders back and lift the chest forward and up

Benefits

• Opens the chest and front of the shoulders
• Strengthens the arms and spine
• Builds a mild backbend into the vinyasa flow

Modifications

• Keep the thighs on the floor for a gentler variation
• Press firmly through the hands to protect the wrists