Heart Opening
Upward-Facing Dog
urdhva-mukha-svanasana
About the Pose
Upward-Facing Dog is a powerful backbend that is a key component of the Vinyasa flow. It strengthens the back and arms while opening the entire front of the body.
How to Practice
- From Chaturanga, inhale and pull your chest forward and up. Straighten your arms and press the tops of your feet into the mat.
- Lift your thighs and knees off the floor, so only your hands and the tops of your feet are on the mat.
- Roll your shoulders back and down, and lift your heart. Gaze can be forward or slightly up.
Purpose & Benefits
- Strengthens Back and Arms: Builds strength in the erector spinae, arms, and wrists.
- Improves Posture: Opens the chest and shoulders, counteracting slouching.
- Stretches Front Body: Stretches the abdomen, chest, and hip flexors.