Upward Facing Dog - Urdhva Mukha Svanasana

More commonly known as upward facing dog, urdhva mukha svanasana is a deep backbend which may be more appropriate for intermediate or advanced yogis. Upward facing dog is part of sun salutations A & B and used in common vinyasa transitions, yet it can be easily replaced by cobra pose (bhujangasana).

The main difference between upward facing dog and cobra pose is the depth of the backbend. In cobra, your legs and hips stay on the mat as your chest lifts with very little weight in your hands. In upward facing dog, your hips and legs are off the mat as only your hands and the tops of your feet press into the mat. This creates a much deeper backbend.

Urdhva mukha svanasana (upward facing dog) instructions:

• Begin face down on your mat, or in chaturanga, with your palms by your ribs and elbows bent.
• Press through your palms, sliding your torso forward and up as you straighten your arms. 
• Lift your hips and legs off the mat, so you are supported on your palms and the tops of your feet. 
• Let your shoulders relax away from your ears as your side ribs move forward. Spread your collar bones to open your chest.

Modifications:

Upward facing dog is a challenging, advanced pose that creates a deep backbend. If you feel any pressure or discomfort in your low back, take cobra pose (bhujangasana) instead.

• You can place blocks under your hands to get more height in upward facing dog and lessen the bend in your back.
• If it feels okay, you can carefully take your gaze toward the ceiling, being careful to lift through the crown of the head to keep from compressing your neck. 

Things to think about:

If you have low back issues, it's best to skip upward facing dog and opt for cobra pose instead. Both poses build arm and back strength, stretch the front body and let you flow through vinyasa transitions.

In the beginning of your practice, it's often a good idea to start with cobra pose and work your way into upward facing dog after your body has warmed up. You may also want to take both poses at different times in your practice, noticing the different sensations in each pose.