The Health benefits of Upward Facing Dog Pose Urdhva Mukha Svanasana


The many poses of yoga are so interconnected with each other that you cannot afford to skip even an ordinary looking asana. Only by getting a reasonable degree of confidence over the base poses, you can move to the higher level of more complex asanas. In this category, Urdhva Mukha Svanasana is often passed as a simple pose, but the pivotal role that it plays in preparing you for deeper backbends is amazing. Particularly, as a beginner, try to give a due attention to this asana and be sure to enjoy the many health benefits of Upward Facing Dog Pose.

Upward Facing Dog Pose (Urdhva Mukha Svanasana)

Avoid this yoga pose, in these kinds of health problems

  • If you have faced a back or wrist injury in recent times, then keep away from doing this asana.
  • In case of pregnancy, this asana must be avoided as it can create extra strain on the round ligaments and your lower back.

Preparatory and follow-up poses

To prepare perfectly, you can first learn Cobra Pose and Bridge Pose to create the right balance while doing this pose. Besides, Urdhva Mukha Svanasana can also be taken as a warm-up pose for all the deeper backbends.

How to practice Urdhva Mukha Svanasana precisely?

Step 1: First of all, lay face-down on the yoga mat and extend the legs behind you in such a manner that the upper part of the feet touches the floor. Make sure that your legs are placed closer to each other.

Step 2: Now, place your hands just beside the body and close to the lower ribs. You must now spread the fingers and point them towards the front side of the mat. Keep your elbows inward, almost touching the body or torso.

Step 3: Now, press the palms towards the floor. Inhale and gradually try to straighten your arms. By lifting the body off the mat, let the legs lift a few inches off the floor.

Step 4: Do remember to drop the shoulders down the back while you open the chest forward by keeping the head upwards.

Step 5: Further, fix your shoulders as far as your body allows, without feeling any pain.

Step 6: Hold your body in this position for a few breaths and then exhale slowly before you bring the legs to the mat and then the entire torso in a flat position. Take rest for a few seconds to calm down.

Major health benefits of Urdhva Mukha Svanasana

Strengthened Back: If you keep doing this pose for a reasonable period of time, the weight of the entire back area, as well as the spine, will get evenly distributed. This might help you manage work pressure without feeling tired even after hours of physical workout. In fact, doing this asana can also help you in straightening the hunchback.

Better Front: The Upward Facing Dog Pose gives you an opportunity to stretch the front body to a maximum. Typically in one go, the chest, stomach, and the hip region get a decent stretch that works in building a broader front.

Stronger Hands: The yogi lifts the 70 percent of body weight with the support of the wrists and hands while doing this pose. This effort makes your wrists and hands more flexible and strong.

Enhanced Respiration: One of the high points about this asana is the strength that it adds to the entire respiratory system. With a relatively open chest and rib cage, your capability to fill the lungs with oxygen gets enhanced manifold. That means, you now need to put lesser effort to breathe.

In the very early phase of yoga learning, teachers discuss the health benefits of Upward Facing Dog Pose. This is mainly due to the fact that it enhances your agility right away and makes the body healthy for higher yoga practices.

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