Urdhva Mukha Svanasana | Upward-Facing Dog Pose

Urdhva Mukha Svanasana Story

Urdhva Mukha Svanasana comes from Sanskrit:

• Urdhva – upward

• Mukha – face

• Svana – dog

• Asana – posture

The Symbol of the Dog in Hindu Mythology

Dogs are often seen in Hindu stories as protectors, guides, and loyal companions:

• Lord Bhairava, a fierce and protective form of Shiva, is often depicted with a dog as his vahana (vehicle). The dog symbolizes watchfulness, loyalty, and protection, as well as the ability to move between the material and spiritual realms.

• In the Mahabharata, the great warrior Yudhishthira, on his final spiritual journey to heaven (Swarga), is followed by a faithful dog. When offered entry to heaven without the dog, Yudhishthira refuses, proving his unwavering loyalty and dharma. The dog later reveals himself to be the god Dharma in disguise, testing his virtue.

These stories elevate the dog to a symbol of devotion, faith, humility, and guardianship—qualities that are subtly embodied in the Upward-Facing Dog pose.

Spiritual Interpretation of the Pose

Urdhva Mukha Svanasana is often practiced as part of the Sun Salutation (Surya Namaskar) sequence, which is a devotional practice honoring the sun, the giver of light and life. The lifting of the chest and face upward represents:

• Emergence from darkness to light

• Awakening of the heart and mind

• Opening to higher energy and consciousness

In this sense, the pose reflects a mythic journey of spiritual awakening—rising from the earthly (prone) position to one of expansion, upliftment, and presence.

The Essence of the Story Behind the Pose

Although not tied to a single narrative, the “story” of Upward-Facing Dog is one of transformation:

• From heaviness to lightness

• From submission to empowerment

• From looking down to looking up—with trust and courage

It reminds us of our ability to rise each day, meet the world with an open heart, and stay loyal to our inner truth—just like the dogs in these ancient tales who embody unwavering faith and guidance.

How to Perform Urdhva Mukha Svanasana

1. Starting Position: Lie face-down on your mat with your legs extended straight back, tops of your feet pressing into the mat.

2. Hand Placement: Position your hands beside your lower ribs, elbows bent close to your sides.

3. Lift and Extend:

   • Inhale, press firmly into your hands and feet.

   • Straighten your arms to lift your chest and torso off the ground, keep front shoulders open

   • At the same time, lift your thighs and knees—only the tops of your feet and palms should touch the mat, spread those toes.

4. Open the Chest: Draw the shoulders back and down, lift through your sternum, and gaze slightly upward or forward, keeping the neck long.

5. Hold and Breathe: Stay for 5–10 breaths, feeling the front of the body expand and the spine lengthen.

6. Release: Exhale and gently lower back to the mat or transition into Downward-Facing Dog.

Benefits of Urdhva Mukha Svanasana

1. Strengthens the Arms, Wrists, and Spine – Builds upper body strength and supports spinal alignment.

2. Opens the Chest and Lungs – Improves posture and breathing capacity.

3. Stretches the Front Body – Lengthens the abdomen, hip flexors, and chest.

4. Stimulates the Abdominal Organs – Aids digestion and energizes internal systems.

5. Relieves Fatigue and Mild Depression – The heart-opening posture uplifts mood and energy.

6. Counteracts Slouching – Great for reversing the effects of prolonged sitting or screen use.

7. Encourages Confidence and Openness – The posture inspires an emotional lift and clarity.

Disclaimer

• Avoid this pose if you have:

  • Recent wrist, shoulder, or back injuries

  • Carpal tunnel syndrome

  • Herniated spinal discs

• Pregnant practitioners should avoid deep backbending or modify the pose.

• Do not forcefully push into the lower back—engage the legs and core to support the lift.

• Beginners should warm up with gentler backbends like Bhujangasana (Cobra Pose).

• If neck sensitivity is present, keep the gaze forward instead of upward.

How to Use Props for Urdhva Mukha Svanasana

1. Yoga Blocks (Under Hands)

Purpose: To elevate the floor and reduce pressure on wrists and shoulders.

How to Use:

• Place two yoga blocks on their lowest or medium height under your palms (shoulder-width apart).

• Perform the pose as usual, pressing into the blocks instead of the floor.

• This gives more space for the chest to open and helps avoid collapsing into the shoulders.

2. Rolled Blanket or Towel or Bolster (Under Thighs or Pelvis)

Purpose: To support the lower body if lifting the thighs is difficult, and to reduce lumbar compression.

How to Use:

• Place a thin, rolled blanket or bolster under your thighs or the tops of your thighs just before the pelvis.

• As you lift into the pose, the blanket offers gentle support, especially for those with lower back tension.

• This also helps reduce strain while still allowing for a strong heart-opening lift.

3. Strap (Around Upper Arms)

Purpose: To prevent the elbows from splaying out and encourage shoulder stability.

How to Use:

• Create a loop with a yoga strap and place it around your upper arms, just above the elbows.

• Adjust the strap so your arms stay shoulder-width apart as you lift into the pose.

• This keeps the upper arms hugging in, preventing overextension and promoting better alignment.

Tip for Beginners or Those with Wrist Issues

If wrist extension is painful:

• Try Sphinx Pose or Low Cobra Pose (Bhujangasana) instead, gradually building up wrist and back strength before progressing to Upward-Facing Dog.

• Or, use fists or wedge-shaped props under the palms to reduce wrist angle.

Using props doesn’t make the pose “easier” in a lesser way , it makes the pose smarter, safer, and more sustainable, especially as you work toward deeper expressions or longer holds. Props help refine alignment, reduce strain, and open the door to a deeper, more supported backbend.

The Role of Urdhva Mukha Svanasana in Well-Being

Urdhva Mukha Svanasana is a posture of expansion and transformation. It helps you move from a place of fatigue or restriction into one of alertness, courage, and heart-centered openness. Physically, it supports strength and spinal health; emotionally, it fosters confidence and self-expression. The act of lifting the chest and gaze invites you to face life with vitality and optimism.

By practicing Urdhva Mukha Svanasana, you not only stretch and strengthen your body but also open yourself to new energy and a greater sense of self-awareness and well-being.