Asana · Practise on your own

Urdhva Mukha Svanasana

Upward-facing dog

Upward-facing dog. The backbend of the vinyasa, the chest lifted between straight arms.

Awaiting subject reviewWritten from our source material and not yet checked by a teacher of this practice. Read it as reference, and learn the practice from someone who teaches it.

Meaning: urdhva = upward, mukha = face, svana = dog, asana = seat or posture
Family: Linking
Level: Beginner
Gaze: Nose or upward

Take care

Draw the shoulders away from the ears. Go gently with low back or wrist pain.

How it is done

1
Breathe in
From Chaturanga, roll over the toes so the tops of the feet are on the floor.
2
Breathe freely
Straighten the arms and lift the chest forward and up. The thighs stay lifted off the floor.

Holding it

One breath in a vinyasa.

Making it easier

Bhujangasana, with the hips and thighs on the floor.

What the tradition says it does

Opens the chest and front of the body
Strengthens the arms and back

As our source describes it. This is not a medical claim.

To prepare

Bhujangasana
Cobra pose
Cobra pose. Lying on the front, lifting the chest with the hips and legs on the floor.
Backbend · BeginnerOn your own

Adho Mukha Svanasana
Downward-facing dog
Downward-facing dog. The inverted V where the vinyasa rests for five breaths.
Inversion · BeginnerOn your own

Sources and tradition

YOG Union App Content Map, 2 November 2026, p. 4

Also known as Updog, Upward facing dog.

Awaiting subject review · revision 1 · updated 5 November 2026