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Upward Facing Dog || Urdvha Mukha Svanasana

Upward Facing Dog || Urdvha Mukha Svanasana

Urdvha || upward   Mukha || facing   Svana || dog

Primary Purpose of Up Dog || Strengthens the entire back body, shoulder girdle and core. It’s also a spinal extension and decompression.

Benefits of Up Dog


  • legs (hamstrings)
  • buttocks (gluteus maximus)
  • back (erector spinae)
  • arms (triceps)


  • chest (pectoralis)
  • abdomen (rectus abdominus)
  • throat


  • circulation
  • digestion
  • the lymphatic system
  • thyroid and thymus glands


  • abdominal organs
  • kidneys – helping in the elimination of toxins


  • asthma
  • back and abdominal discomfort of menstruation and menopause


  • the mind – relieves stress, anxiety, mild depression

Proceed With Care

  • if you have weak back muscles – move in and out of posture with your breath, lifting with the back rather then the arms to strengthen

Avoid Posture 

  • if you are pregnant (after the third month)
  • recent or chronic back, neck, or abdominal injury, inflammation or pain
  • high blood pressure

Common Misalignments To Look Out For

  • sagging in the shoulder girdle
  • lifting with hands rather than back
  • legs are not engaged


  • press into the tops of the feet to engage the legs lifting knee pads – option to release tops of legs to the ground
  • relax through the glutes
  • inner spiral the legs
  • draw the navel in and up to engage the core
  • drawing shoulders down the back body, lifting the chest to the sky
  • lifting with the back to strengthen

Uncover Up Dog With Me!

Uncover Upward Facing Dog like never before in this short and sweet Yoga With Ilona class. Discover the primary benefits of up dog, the different variations as well as the common misalignments to look out for. Practice with me here!

Curious to know how it went?

Did you find this class helpful and informative? Share one take away with me! I love to hear from you.



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