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Urdhva Mukha Svanasana | Upward Facing Dog
Upward facing dog (updog for short) is a gentle back bend that activates the arms, shoulders and legs. This pose also strengthens the wrists, torso and glutes. Practicing updog helps to energize the mind and improve focus.
Sanskrit: Urdhva Mukha Svanasana
Drishti: forward or upward
Counterpose: child's pose or downward facing dog
Materials
- Yoga mat
Instructions
- Lie on your belly.
- Bend your arms and slide palms back so that arms are perpendicular to the floor. Bring your legs close together with your feet pointing straight back. Inhale and lift up shoulders up and away from the mat, draw the shoulder blades more onto your back.
- Exhale and press your hands down as you lift the chest up, straightening the arms. Engage and lift legs off the floor, keeping the tops of feet pressing down. Keep shoulders away from your ears.
- Keep opening the chest as you slide your body and legs more forward between your hands. Curl the neck to look up.
- Hold for a few breaths or for as long as you feel comfortable. Slowly bring the hips back to downward facing dog or simply lower down to the floor.
Notes
Modification: For a gentle variation, look forward instead of up and keep your thighs on the floor.
Preparatory poses: cat and cow, child's pose, sphinx
Follow-up poses: child's pose, downward dog