Urdhva Mukha Svanasana Or Upward Facing Dog Steps

Urdhva Mukha Svanasana

Urdhva Mukha Svanasana


The Urdhva Mukha Svanasana is also called Upward Facing Dog pose in English. The regular exercise of the this yoga pose does not cause spinal problems in old age. The arms and wrists are also strengthened by this asana. This asana is also good for improving the condition of the body. So, see below the steps and benefits of doing Urdhva Mukha Svanasana Or Upward Facing Dog…

What Is Urdhva Mukha Svanasana Or Upward Facing Dog?

Urdhva Mukha Svanasana is a Sanskrit word which is a combination of three words: “Urdhva” “Mukha” “Svanasana”. “Urdhva” means “Upward”, “Mukha” means “Face” and “Svanasana” means “Dog Pose”. This is an important part of Surya Namaskar. Everyone should do this asana as it is very beneficial for spinal health.

Urdhva Mukha Svanasana 1


Preparatory Poses:

There are some other asanas that you should practice before practicing this yoga pose, and these asanas are also beneficial in maintaining health and removing many disorders from the body.

  • Bhujangasana Or Cobra Pose
  • Chaturanga Dandasana Or Four-Limbed Staff Pose
  • Adho Mukha Svanasana Or Downward-Facing Dog Pose

Urdhva Mukha Svanasana 2


Steps To Do Urdhva Mukha Svanasana Or Upward Facing Dog:

It is very easy to do this yoga pose,  Let’s know in detail the method of performing this yoga pose…

Step 1:

To do this posture, first of all, place a mat or carpet on flat ground.

Step 2:

After that lie down on the mat on the stomach. Keep in mind that the top of your feet should touch the ground. And your body should be perfectly straight.

Step 3:

Keep your arms in line with the body. After this, bend the arms from near the elbow, as well as spread the palms on the side of the lower ribs.

Step 4:

Now while breathing, try pressing the palms firmly on the ground, while slowly raise your knees, hips, and torso upwards.

Step 5:

In this position, place the entire weight of your body on the top and palms of the feet.

Step 6:

After this, look at the front and then tilt your head slowly backward.

Step 7:

In this posture, keep in mind that your wrists should be in line with the shoulders, with no pressure on your neck.

Step 8:

Stay in this posture for some time and keep breathing normally.

Step 9:

Slowly bring your knees, hips, and torso back to the mat.

Step 10:

After this, slowly bring the hips, knees, and torso down on the mat to get back to the initial state and relax.

Follow Up Poses:

  • Adho Mukha Svanasana Or Downward-Facing Dog Pose
  • Savasana Or Corpse Pose

Urdhva Mukha Svanasana 3


Beginner’s Tips To Do Urdhva Mukha Svanasana Or Upward Facing Dog:

For beginner’s practicing Urdhva Mukha Svanasana Or Upward Facing Dog can be little difficult. Here I am giving tips to do this yoga pose easily.

  • Fold the back as much as you can.
  • If you want, you can rest the legs completely on the ground.

Precautions To Do The Urdhva Mukha Svanasana Or Upward Facing Dog:

There are some precautions to so this yoga asana. See these below…

  • Do not do this asana if you have back injury.
  • Those with carpal tunnel syndrome should not perform Urdhva Mukha Svanasana.
  • Do not do this asana if you are pregnant.

Urdhva Mukha Svanasana 4


Benefits Of The Urdhva Mukha Svanasana Or Upward Facing Dog:

Like every posture, there are many benefits of this yoga asana. Some of these are:

Makes Back Strong:

The main benefit of doing this asana is on your back. Your back becomes strong, as well as the mild pain in it ends in a few days.

Flexible Body:

By doing this asana daily, your body becomes flexible. There is a suppleness in your back, due to which mild back tremors do not cause any problem in the back.

Makes Wrists Strong:

Some women have wrist pain problems while working or before going to sleep at night. This can also be due to a lack of blood in the body. But if the amount of blood in the body is right, then by doing this asana, your wrists will be strengthened both externally and internally.

Relieve Fatigue:

This asana along with the back and wrists also removes sciatica, depression, and fatigue. This asana is also beneficial for asthma patients, but keep in mind, if you do this asana under the supervision of another person, it will be better.

Reduce Stomach Problems:

Performing this yoga asana provides abdominal distension, which relieves stomach problems, abdominal pain, gas, indigestion, and constipation.


Urdhva Mukha Svanasana Or Upward Facing Dog is a very beneficial yoga pose. Practice this yoga pose to get relive from many health issues…

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