Step 1: Setup
Create stable base and length before entering extension.
Urdhva Mukha Svanasana (Upward-Facing Dog)
ऊर्ध्व मुख श्वानासन | Backbend practice details from Nirog Yoga
Introduction
Urdhva Mukha Svanasana is an active backbend that lifts thighs and chest while building arm and shoulder strength.
Key Alignment Cues
- Hands press firmly with wrists under shoulders.
- Thighs and knees lift away from floor.
- Chest broadens forward and up between upper arms.
- Legs stay active with tops of feet rooted.
Benefits
- Builds upper-body and spinal strength.
- Expands chest and front-line mobility.
- Energizes and counters rounded posture.
Precautions
- Skip full expression for wrist or shoulder pain.
- Maintain abdominal support to protect lumbar spine.
Modifications
- Use cobra variation with thighs down if needed.
- Practice shorter hold durations with clean alignment.
Common Mistakes
- Hanging into lower back with inactive legs.
- Collapsing shoulders and closing chest.
Practice Rhythm
Recommended hold: 2 to 5 breaths
Breath pattern: Steady inhale-exhale rhythm with chest expansion.
How to Practice (Step-by-Step)
- From prone setup, place palms under shoulders.
- Press through hands and feet to lift chest and thighs.
- Straighten arms as available while keeping chest open.
- Hold briefly and transition out with control.
Step-by-Step Visual Guide
Step 2: Enter and Hold
Lift from back-body support and keep breath smooth.
Step 3: Exit and Reset
Transition to Adho Mukha Svanasana or Balasana.