Urdhva Mukha Svanasana - Upward Facing Dog

Benefits of Upward Facing Dog




  • Exhilarting and engersing.

  • Promotes full deep breathing.




  • Releases tension in the upper back, neck and shoulders.

  • Increases strength and flexibility in the spine and arms.

  • Stretches the upper abdominals.

  • Tones the whole back and sides of the body.

  • Stimulates the thyroid, kidneys and adrenals.

  • All backbends can ease and open the spine, encouraging flexibility in the torso, cobra and upward facing dog are special because you can strengthen the spine without demanding the need for flexibilty in the shoulders and thighs so it accesible to everyone.




  • Can bring relief to sciatia.

  • The stretching of the upper abdominals can release gas trapped in the upper digestive tract 

"Urdhva Mukha Svanasana is a beautiful expression of blending strength and softness.  The arms represent strength as the student pushes away from the pull of gravity and works to lift and open the chest. Strength is also expressed the the activity of the legs; the knees are tight and the thighs grip to the bones and the feet are active. Because of this correct use of strength the spine can be softened and allowed to move into the body"

Judith Lasaster

Who Should Be Mindful of Urdva Mukha Svanasana


  • If you have a current back injury

  • Carpel tunnel sydrome

  • Pregnancy


As an alternative you can do Spinx pose as there is no pressure on the wrists and there is less demand on the spine.

Emma Costelllo


Tel: 087-212-4644