Yoga Tribe Blog


Featured Yoga Posture April 2014: Urdhva Mukha Svanasana (Upward Facing Dog)

Aside from downward dog, upward facing dog is one of the most widely known and recognized yoga poses due to its numerous benefits and therapeutic uses. As cousin to the cobra pose, it is considered one of the easiest of the back-bending poses and is usually performed during the Sun Salutation Series.

1. Lie on your stomach with the tops of your feet on the floor. Place your hands beside your rib cage with fingers spread wide, finger tips below the line of the chest and in line with shoulders.
2. Press your hands gently into the matt, and squeeze your elbows by your side, roll the shoulders onto the back body, and reach out through the top of your head.  Gaze is forward, chin parallel to floor.
3. Draw your low belly in towards the spine, and create a slight inward rotation of the thighs, and press the toenails and tops of feet into the mat.
4. On an inhale, press into your palms and slowly straighten arms, imagining you are sliding your body along the earth. Lift your torso and hips just an inch off the mat, so that it is only the tops of your feet and your palms are in contact with the earth.
5. Tuck your chin in slightly, lengthening the top of your neck near the skull, and reach out through the top of your head; gaze is forward.
6. Imagine the back bend coming from your heart center, sending the sternum forward, while keeping the drawing in of the low belly.
7. Breathe comfortably in and out or transition to your next pose.

• Expands your chest and shoulders.
• Strengthens the muscles that control your shoulder blades.
• Stretches your hip flexors and core musculature.
• Strengthens your low back musculature.
• Relieves some forms of low back pain.

• Carpal tunnel syndrome or tendonitis of the wrist
• Low Back pain aggravated by extension
• Pregnancy

comments powered by Disqus