How to Do the Upward Facing Dog Pose

The Upward Facing Dog pose (or Urdhva Mukha Svanasana) is a great backbend to strengthen your arms, wrists and spine. Follow these steps to increasing flexibility in your back.

Difficulty: Moderate

Instructions

Things You'll Need:

• Loose fitting clothing
• Yoga mat (optional)

1. This pose is part of a sequence of poses, or flow, usually done in the Sun Salutation. It follows the Four Limbed Staff pose.

2. From there, exhale, come forward, lift your head, straighten your arms and drop your hips.

3. Roll your toes under while using your arms and abdomen muscles to not let your thighs touch the ground. Press the tops of your feet in to the floor while keeping legs engaged.

4. Align your shoulders over your wrists.

Tips & Warnings

• This posture is usually followed by Downward Dog pose. If you cannot roll over the toes, bring your thighs to the floor and turn the feet one at a time.
• Only extend yourself as far as you are comfortable.

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