Urdhva Mukha Svanasana (Upward-Facing Dog Pose) is a powerful backbend that energizes the body, opens the chest, and strengthens the arms and spine. Here’s a step-by-step guide to doing it safely and effectively:
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🧘♂️ Step-by-Step Instructions:
1. Start in a prone position • Lie on your belly, legs extended straight back. • Tops of your feet pressing into the mat. • Place your palms beside your lower ribs, elbows bent and hugging close to your body.
2. Engage your legs • Firm your thighs and press the tops of your feet strongly into the mat. • Lift your kneecaps off the floor by engaging your quadriceps. • Keep your legs active throughout the pose.
3. Press into your hands • On an inhale, press your palms into the floor. • Begin to straighten your arms, lifting your chest and torso off the mat. • Roll your shoulders back and down.
4. Lift your thighs • Continue pressing through your hands and feet so that your thighs lift off the floor. • Only your hands and the tops of your feet should touch the mat.
5. Open your chest • Broaden across your collarbones and lift through your sternum. • Avoid compressing your lower back—lengthen through your spine. • Gaze slightly upward or straight ahead, keeping the neck long and relaxed.
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⚠️ Key Alignment Tips: • Elbows should not splay out—keep them hugging in. • Shoulders should be away from your ears. • Do not let your lower back collapse—engage your core. • If your thighs or pelvis are on the mat, you’re likely doing Bhujangasana (Cobra Pose), not Upward Dog.
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🧩 Common Mistakes to Avoid: • Letting shoulders hunch toward ears. • Not engaging legs and allowing thighs to sag. • Overarching the lower back without core support.
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🌟 Benefits: • Strengthens spine, arms, wrists. • Opens chest, lungs, shoulders, and abdomen. • Stimulates abdominal organs and improves posture. • Energizes and combats fatigue.
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