How to Do Urdhva Mukha Svanasana Pose | Upward-facing Dog Pose

We are so excited to share one of our favourite heart-opening poses with you! Upward-Facing Dog is a beautiful, energising backbend that you’ll often find tucked into a Sun Salutation. It’s all about creating space in the front of the body and finding a sense of strength and lift.

Whether you’re looking to wake up your spine after a long day at the desk or you want to feel a little more powerful in your flow, this pose meets you exactly where you are. It’s a wonderful way to stretch out the chest and shoulders while building a bit of heat in the arms and legs.

In this guide, we’ll walk through how to feel into this pose safely, with plenty of options to make it work for your unique body.

How To Do Urdhva Mukha Svanasana (Upward-Facing Dog Pose)

Settle onto your belly
Begin by lying right down on your belly on your mat. Extend your legs straight back behind you with the tops of your feet resting on the earth and your toes pointing away.

Set your foundation
Place your palms on the mat beside your lower ribs. Keep your fingers spread wide and point them forward, hugging your elbows in close to your sides so they don’t wing out.

Lift your heart
As you inhale, press firmly into your hands to lift your chest, shoulders, and head. Straighten your arms as much as feels good, keeping them strong and supportive. If your wrists feel a bit sensitive, you can always stay lower in a Cobra or try Sphinx Pose on your forearms.

Broaden through the chest
Roll your shoulders back and down, away from your ears, to open your chest towards the front of the room. Let your gaze lift naturally, but keep the back of your neck long and happy rather than crunching it back.

Engage your legs
Press the tops of your feet into the mat so firmly that your thighs and knees lift off the ground. Engage your legs and core to support your lower back, making sure you’re lifting out of your spine rather than sinking into it.

Breathe and release
Take a few deep, nourishing breaths here, feeling the expansion in your chest. When you’re ready to release, exhale and slowly lower back down, perhaps pushing back into a wide-knee Child’s Pose to counter the stretch.

The Benefits of Urdhva Mukha Svanasana (and Yoga in General)

Upward-Facing Dog is such a brilliant way to build strength through your arms, shoulders, and chest, while giving your spine a delicious stretch. By pressing into the tops of your feet and lifting your thighs, you’re engaging your whole body, which helps to improve your posture and mobility. It’s also a wonderful way to stimulate the abdominal organs, supporting your digestion and metabolism in a gentle, natural way.

Beyond the physical, this pose is a real heart-opener. As you lift your chest and broaden through your collarbones, you create more space for your breath, which can help shift your energy and lift your mood. It’s an invigorating posture that helps to wake up the nervous system, leaving you feeling more vibrant and alert.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about opening your heart to new possibilities and finding that inner spark of energy that carries you through your day with a little more joy.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Bhujangasana Pose | Cobra Pose
• How to Do Ustrasana Pose | Camel Pose
• How to Do Kumbhakasana Pose | Plank Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla