Activate Your Upward Facing Dog Pose

Educator: Brian M. Davis in Upward Facing Dog Pose Photo by Joe Longo

Upward-Facing Dog or Urdhva Mukha Svanasana is a active position that awakens upper-body and quad strength, and offers a good stretch for the chest and abdomen and hip flexors. This position may be performed as a solo pose in a yoga sequence, but it is most commonly found link with a series of other positions run in a flow called a vinyasa, such as Sun-Salutations. 

Upward facing dog differs slightly from the alternative positions also used in flows such as Cobra Pose (bhujangasana), Sphinx Pose, or Seal Pose (Yin Version). Unlike these other versions of similar spinal extensions aka back-bends, Upward Facing Dog Pose more vigorously activates the muscles to lift further from the ground with straight and powerful arms combined with the press of the feet onto the earth while straightening the legs with engagement in the front of the thighs (quads) to float the hips off of the ground. All of this energy gives more space to reach more deeply into the back-bend. This position offers incredible opportunity to strengthen the back body while opening the front body. 

Educator Michael Averrell in Upward Facing Dog Pose

Benefits: 
Stretches the chest, shoulders, abdomen, front of the hips, and spine. Strengthens the back, abdominal muscles, arms, and legs. 
How to:

1. Start in a prone position with your belly on the mat, your feet together behind you, and your hands on the floor under your shoulders. 
2. Press your palms and fingers firmly into the mat with your fingers spread out comfortably wide and fingers facing forward. Press the tops of your feet into the floor, keep a long line in your legs, and  toes remain un-tucked. 
   
3. Lift your through your entire body, bringing everything except for the palms of your hands and the tops of your feet off the mat. 
4. Straighten your arms completely. Try to keep the creases in your elbows pointing forward. Draw your shoulders away from your ears, and roll them back as you push your chest forward. 
5. Squeeze the front of your thighs and firm your buttocks to maintain the elevated position in your legs (they should be a few inches off the mat if possible). 
6. Keep your gaze (drishti) wherever is comfortable while maintaining the length in your neck. If possible look up at the sky or back behind you as you arch the neck.
7. Release from the pose by coming back  to the floor resting on your belly for a few breaths, or into child’s pose or, as in a vinyasa sequence, pressing back into downward facing dog.  

Modify it:
Modify this pose by coming into cobra pose or seal pose until you’re ready to lift through your legs (keep your legs on the floor and lift through your chest and belly). As you’ll notice, the poses are quite similar aside from the positioning of pelvis. In a vinyasa sequence, there is always the option to swap upward facing dog for cobra pose until you feel ready for a deeper spinal extension. Maintaining engagement in the core muscles of the belly will help to stabilize the lower back as you lift. 

Try a challenge to build endurance.

Note: Challenges can be fun, but never force a pose just to hit the time. If you need to exit the pose sooner you can always redo the challenge when you build more strength. Check with a qualified medical professional if you have health concerns. Yoga do not substitute for regular professional check ups with your doctor. 

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About Chris Loebsack

• ​Chris Loebsack, 500 E.R.Y.T,  fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy. A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators. 
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