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Learn the Pose - Upward Facing Dog

In the ancient practice of yoga, each asana carries with it a rich tapestry of history, philosophy, and physical benefits. One such pose, Upward Facing Dog, or Urdhva Mukha Svanasana in Sanskrit, is a fundamental posture that embodies strength, openness, and rejuvenation. Let's delve into the depths of this empowering pose, exploring its Sanskrit roots, proper alignment cues, contraindications, benefits, and the captivating mythology that surrounds it.



Upward Facing Dog - Urdhva Mukha Svanasana
Upward Facing Dog - Urdhva Mukha Svanasana in the studio. This incredible heart opening posture is perfect to lift your spirits and truly open your heart to the day.

Sanskrit Origins: Urdhva Mukha Svanasana

The Sanskrit name for Upward Facing Dog, Urdhva Mukha Svanasana, can be broken down as follows:


Urdhva: Upward

Mukha: Facing

Svanasana: Dog Pose


Together, these words paint a picture of a posture where the practitioner's gaze and heart are lifted upwards, mimicking the open and alert stance of a dog stretching into the sky.


Cuing the Pose: Aligning Mind, Body, and Breath. Proper alignment is key to reaping the full benefits of Upward Facing Dog while preventing injury. Here's a step-by-step guide on how to cue the pose:


  1. Start by lying on your belly with your legs extended behind you, the tops of your feet pressing into the mat.

  2. Place your hands beneath your shoulders, fingers spread wide, and elbows close to your ribs.

  3. Inhale as you press into your palms, straightening your arms and lifting your chest off the mat.

  4. Roll your shoulders back and down, opening your heart space while keeping your shoulder blades firm against your back.

  5. Engage your thighs and lift your kneecaps off the mat, keeping your legs active and energized.

  6. Gaze gently forward or slightly upwards, maintaining a long and straight neck.

  7. Exhale as you release back down to the mat, returning to your starting position.


Contraindications: The most important tip of all is to listen to your body. As I have mentioned before our bodies change daily and as we interpret our world around us we take in different stimulus that effect us in different ways. No two days are alike and no two minutes are the same. Embrace the differences.


While Upward Facing Dog offers numerous benefits, it may not be suitable for everyone. Always listen to your body and consult with a qualified yoga instructor or healthcare professional if you have any concerns or pre-existing conditions. Individuals with the following conditions should approach this pose with caution or avoid it altogether:


  • Recent or chronic wrist, shoulder, or back injuries

  • Pregnancy, especially in later stages

  • Carpal tunnel syndrome

  • High blood pressure

  • Osteoporosis or osteopenia

Benefits: Strengthening the Body, Nourishing the Soul. Upward Facing Dog offers a myriad of physical, mental, and energetic benefits, including:


  • Strengthens the arms, wrists, and spine

  • Stretches the chest, shoulders, and abdomen

  • Improves posture and spine flexibility

  • Stimulates the abdominal organs, aiding in digestion

  • Elevates mood and reduces fatigue by opening the heart center

  • Promotes a sense of vitality and empowerment

  • Regular practice of Upward Facing Dog can help cultivate resilience both on and off the mat, fostering a deeper connection between mind, body, and spirit.


Mythology: The Story Behind the Pose


Like many yoga asanas, Upward Facing Dog is steeped in mythology. One prevalent tale revolves around the devotion of Bhujangasana, the serpent king, to Lord Shiva. Legend has it that Bhujangasana, in his deep reverence for Shiva, would assume the form of a snake and coil himself around Mount Kailash, the abode of the deity. As a symbol of his unwavering dedication, Bhujangasana would lift his gaze upwards towards Shiva, embodying the essence of Upward Facing Dog pose.


Embrace the Power of Urdhva Mukha Svanasana


Upward Facing Dog is more than just a physical posture; it's a gateway to inner strength, expansion, and transformation. By integrating proper alignment, breath awareness, and mindful intention, practitioners can harness the full potential of this empowering pose, both on and off the mat. So, the next time you flow through your yoga practice, remember to embrace the upward gaze of the dog, and let it inspire you to rise, stretch, and shine your brightest.


All my light. All my love.

Namaste,

Jordan


P.S - Check out the printable that goes along with this pose! It has everything above and more. Print out as many copies as you want and build your yoga library!


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