Soar to New Heights: Unlocking the Benefits of Urdhva Mukha Svanasana

Elevate your yoga practice with Urdhva Mukha Svanasana, the upward-facing dog pose. This rejuvenating posture not only invigorates the body but also stimulates the mind. Let’s explore the transformative benefits that await you as you incorporate Urdhva Mukha Svanasana into your routine.

What is Urdhva Mukha Svanasana?

Urdhva Mukha Svanasana is a very important part of the Suryanamaskar series. It is also an important asana in Ashtanga Yoga. It is also called the “Upward facing dog pose” in English. Urdhva Mukha Svanasana itself is called the “Upward facing dog pose”.

Upward-facing Svanasana is divided into →

Urdhva means ‘above’

Mukha means ‘face’.

Schwan means ‘dog’ and

The posture is called ‘asana’.

Upward facing dog pose, also known as Uthita Ardha Chandrasana

Urdhva Mukha Svanasana is a yoga pose that has many benefits for the body and mind. This asana helps to lengthen and stretch the spine, shoulders, and chest, as well as strengthen the arms and legs. In addition, Urdhva Mukha Svanasana can help improve digestion and reduce stress.

Correct way to do Urdhva Mukha Svanasana

Upward facing dog pose is a yoga asana that is often used as part of the Suryanamaskar sequence.

  1. To do the asana, first, lie down on the yoga mat on your face.
  2. Make sure your hands and knees are flat and your palms are flat on the floor and notice that your toes are spread.
  3. Then, push your upper torso up with your hands so that your chest comes off the floor and your hips are in line with your shoulders and feet.
  4. Next, press into your palms and lift your chest and thighs off the floor, forming an inverted “V” shape.
  5. Keep your spine long, fix your eyes on the ceiling, and maintain this posture for a few deep breaths.
  6. Take a deep breath and stay in this position for 30-60 seconds and come back to the original position.
  7. Repeat the pose several times for the best results.

Health Benefits of Urdhva Mukha Svanasana

When it comes to yoga, there are many different asanas that can provide a variety of health benefits. Following are the benefits of doing a special pose, Urdhva Mukha Svanasana

♦ Upward dog pose Known as the upward-facing dog pose, it can be beneficial for both the mind and the body.

♦ Upward dog pose is a great way to strengthen and stretch your back.

♦ This asana helps in improving flexibility in the spine and shoulders, as well as strengthens the arms and legs.

♦ Additionally, it can help improve digestion and reduce anxiety.

For those looking to add a little more yoga to their routine, the Upward Dog pose is a great option that comes with a host of health benefits.

Variations of Urdhva Mukha Svanasana:

There are many variations of the upward-facing dog pose, each with its own benefits. The most common variation is to keep the legs straight, but some people prefer to bend their knees. This variation is said to be gentler on the spine and can help improve flexibility in the hips and shoulders.

Another popular variation is placing the blog under the arms, which is said to help open the chest and improve posture. Whatever variation you choose, practice mindfully and listen to your body.

Precautions to be taken while doing Urdhva Mukha Svanasana
Here are some tips to help you get the most out of your Upward facing dog pose:

If you have wrist pain, try making fists instead of being flat on the floor.
Do not do this asana if you have pain in the neck or back.
Also, if you have any problem related to the waist, then avoid doing this asana.
In the beginning, asanas should be done with the advice of the instructor. After a little practice, you can do this asana yourself.


When it comes to yoga, there are many different asanas that can help improve your overall health. One pose, in particular, called the upward-facing dog pose, is great for strengthening the back and shoulders. It can also help improve your posture. If you want to incorporate this pose into your yoga routine, here’s what you need to know. First, start by lying on your stomach with your feet hip-width apart. Then, place your palms on the floor next to your chest and press into an upward dog position. Make sure to keep your core and your legs straight as you do this. Once in the pose, hold a few deep breaths before returning to the starting position. You can repeat this a few times if you want.

vertical face savasana in Marathi

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