Yoga poses

Upward-facing dog (urdhva mukha svanasana): technique and common mistakes

Upward-facing dog is a backbend on straight arms: thighs and knees off the floor, the chest forward and up, the feet pressing on the floor. Cobra is easier for beginners; upward dog asks for more strength in the arms and shoulders.

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At a glance
  • Sanskrit: ūrdhva mukha śvānāsana
  • Level: after plank and cobra, for beginners with care
  • What it trains: arms, shoulders, back and opening of the chest

Pose outline

Pose outline: Upward-facing dog: Enter from plank or lying down → Arms and shoulders → Thighs and legs → Chest and back → Exit to downward dog
  1. Enter from plank or lying down. Hands under the shoulders, palms press down, the feet press into the floor
  2. Arms and shoulders. Arms straight, shoulders above the wrists, away from the ears
  3. Thighs and legs. Thighs and knees off the floor, legs active
  4. Chest and back. The chest moves forward and up, the bend is shared along the whole back
  5. Exit to downward dog. On an exhale lift the hips and move into downward-facing dog

What to look at

  • Feet. The tops of the feet or the toes press into the floor. The feet keep the legs active so that the thighs do not sag.
  • Knees. Straight and active, off the floor. If you do not yet have the strength, leave the knees and thighs on the floor and the pose becomes cobra.
  • Pelvis. The thighs are off the floor and the pelvis is neutral. Do not let the pelvis sink to the floor.
  • Back. The bend is shared along the whole back, not only the lower back. Draw the belly in and reach the chest forward and up.
  • Shoulders. Above the wrists and away from the ears. The shoulder blades slide down and towards the back, and the palms press into the floor.
  • Neck and gaze. The neck is long and the gaze goes forward or slightly up. Do not throw the head back: it remains a continuation of the spine.
  • Breath. The inhale opens the chest and the exhale keeps the support. If the breath breaks up, lower the thighs and return to cobra.

What it trains

Upward-facing dog works the muscles of the arms, shoulders and back and opens the chest. It teaches you to hold support in the arms and spread the bend along the whole spine.

The pose is often used in the flow between plank and downward-facing dog. If strength is not there yet, cobra is a perfectly good choice: it is gentler and suits a start.

Step by step

  1. Lie on your belly with the palms under the shoulders and the toes pressing into the floor. Or begin from plank or chaturanga.
  2. On an inhale press the palms into the floor and straighten the arms, lifting the chest forward and up.
  3. Lift the thighs and knees off the floor with the legs active and the toes pressing.
  4. Shoulders above the wrists and away from the ears, shoulder blades down. The chest is open.
  5. Draw the belly in and spread the bend along the whole back, not only the lower back.
  6. Look forward or slightly up with the neck long. Breathe evenly.
  7. To come out, on an exhale lift the hips up and back into downward-facing dog, or lower to the floor.

Stay for one to three breaths. In a flowing practice the pose lasts one breath.

How to tell it is going well

  • The shoulders are above the wrists and away from the ears.
  • The thighs are off the floor and the legs are active.
  • The bend is shared along the whole back, not in the lower back.
  • The neck is long and the breath is even.

Common mistakes

  • Shoulders by the ears. Press the palms into the floor and drop the shoulders. If it does not work, go to cobra.
  • Thighs on the floor and the bend in the lower back. Lift the thighs and draw the belly in. If strength is lacking, stay in cobra.
  • The head is thrown back. Keep the neck long and the gaze forward. The head is a continuation of the spine.
  • Wobbly arms and shoulders. Place the palms wider, press into the floor and reduce the bend.

Variations

Easier

  • Cobra. Leave the thighs and legs on the floor and rest on the forearms or palms with a small bend. This is a gentler version.
  • Hands on blocks. Put the palms on blocks: the arms straighten more easily and the chest lifts without overloading.

Harder

  • A pause in the pose. Stay for a few breaths with a long back and even breathing.
  • A higher chest. Reach the chest forward and up while the legs stay active and the hands keep the support.

When to be more careful

If you have an injury, are pregnant or have questions about your health, talk to your teacher before class and, if needed, to a doctor. Choose an easier variation and stop where it is comfortable: pain is not the aim of the pose.

  • If pain appears in the lower back, shoulders or wrists, lower the thighs and choose cobra. Ask the teacher about another variation.
  • If you have concerns about your back, shoulders or wrists, tell the teacher before class. If you are pregnant, tell the teacher: they can help you find a comfortable option.

Where you will meet it

  • Vinyasa: upward dog is part of the flow between plank and downward-facing dog.
  • Ashtanga Vinyasa: it appears in the sun salutation.
  • Power Yoga: the pose is done dynamically, with emphasis on the support of the hands.

Paired poses

Before: Plank pose   After: Downward-facing dog   See also: Cobra pose · Wheel pose

Terms: Asana · Vinyasa   Guides: How to start · First class

Try it in class

See how the pose is taught in a live class: yoga in Goa, how to find a class near you. Find a class

Names and technique differ a little between schools. Follow your teacher, tell them about injuries and pregnancy, and ask a doctor if you are unsure.

This is a reference, not a replacement for a class. Names and technique differ between schools, so follow your teacher in class.

What next All poses. Yoga styles. Glossary. Looking for a place? See yoga in Goa, Arambol or how to find a class near you. Do you teach? Aura is a tool for your work and a map where students find you: for teachers.
Questions and answers

Common questions.

How is upward dog different from cobra?

In cobra the thighs and legs stay on the floor and the bend is smaller. In upward dog the arms are straight, the thighs and knees are off the floor, and the pose asks for more strength.

Where should I begin?

With cobra. Once the arms and shoulders are stronger, move to upward dog and keep the back long.

How do I know I am ready?

If you can hold plank with the shoulders away from the ears, and in cobra you feel the back without pain, you can try it. If you are unsure, ask the teacher.

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