Most regular yoga practitioners will admit that there's at least one pose (or asana) that they routinely speed through. It’s not necessarily that there’s anything unpleasant or particularly daunting about the pose—it’s just such a basic component of their practice, they may forget to pay much attention to its intricacies. And for many, that pose is Upward-Facing Dog (Urdhva Mukha Svanasana), an asana that shows up repeatedly in just about every Vinyasa class. 

“It’s one of those foundational yoga poses that often gets rushed, but when practiced with intention, it becomes a powerful heart opener and backbend,” says lululemon Ambassador Shayla Stonechild, a special guest in Peloton’s Power in Presence collection of yoga and meditation classes with over 500+ yoga teacher training hours. “It acts as an energetic bridge between grounding and rising.”

Whether you’re brand new to the yoga world or you’ve lost your connection with the pose and want to brush up on the basics, here’s everything you need to know about Upward-Facing Dog, its benefits, variations, modifications, and more. 

What Is Upward-Facing Dog In Yoga?

Known in Sanskrit as Urdhva Mukha Svanasana (ūrdhva = up, mukha = face, śvān = dog), Upward-Facing Dog is a fundamental pose that involves placing all your weight into the palms of your hands and tops of your feet, allowing you to stretch your abdomen and chest. The pose opens the chest and lifts the head, serving as one of many backbends in the physical yoga practice.

Upward-Facing Dog (also called Upward Dog) is an integral part of the Surya Namaskar series, commonly known as Sun Salutations. Upward-Facing Dog typically follows Chaturanga in the context of a Vinyasa flow, leading you into Downward-Facing Dog, Shayla says.

Not only can Upward-Facing Dog seamlessly connect the elements of a Sun Salutation while providing a satisfying front-body stretch, but it can serve as a powerful standalone pose as well. “I like to think of it as a moment to reclaim and make space in the front of my body, opening up through my chest, my throat, and my heart,” Shayla says. “Whether practiced as part of a flow or on its own, it’s an asana that asks you to meet yourself with strength and softness at the same time.”

The Benefits of Upward-Facing Dog

Thanks to its unique alignment and execution, Upward-Facing Dog simultaneously strengthens the wrists, arms, and back while allowing the front body to open up (and if you’re a chronic typer, texter, or scroller, you know why all of that is such a potent antidote to a tech-induced slump). According to Shayla, Upward-Facing Dog is beneficial for:

“Physically, it strengthens the arms, wrists, spine, and glutes while stretching the chest, shoulders, and abdomen,” Shayla says. “Energetically, it’s a posture that helps open the heart and throat chakra (Anahata and Vishuddha), and encourages vulnerability and courage.”

How to Do Upward-Facing Dog Pose Correctly

Here are Shayla’s step-by-step instructions for performing Upward-Facing Dog correctly and safely. If you’d prefer to hear this guidance from an instructor in real time, try one of the Focus Flow or Yoga Basics classes dedicated specifically to learning Upward-Facing Dog on the Peloton App.

Mistakes to Avoid When Doing Upward Dog

While Upward-Facing Dog is a common and seemingly simple yoga pose, it’s not necessarily easy—and because it’s repeated so often throughout a single practice, misalignment can lead to pain or injury. Here are some of the most frequent mistakes Shayla sees students make, along with form corrections:

1. Collapsing Into the Shoulders

One of the biggest challenges in Upward-Facing Dog is keeping the shoulders drawn back. Instead, it’s common to allow them to creep up toward the ears. To maintain strength and integrity in the posture, draw your shoulder blades together and down your back.

2. Letting the Thighs Rest on the Mat 

While there’s not anything technically risky or wrong with allowing the thighs to remain on the mat, bringing them up is a signature part of the pose; leaving them down means you’re performing a different asana: Cobra Pose (Bhujangasana). “Both are valid, but they serve different purposes,” Shayla says. “Lift those thighs!”

3. Dumping Into the Lower Back

One of the most common, pain-inducing errors in Upward-Facing Dog is overarching the lower back, which can compress and put strain on the lumbar spine. To counter that tendency, engage your core and legs to distribute the backbend evenly.

Upward Dog Variations and Modifications

While Upward-Facing Dog is routinely incorporated into yoga classes of all levels, it may not be accessible for all bodies. Here are some of Shayla’s favorite variations and modifications of Upward Dog:

Sphinx Pose (Salamba Bhujangasana) or Baby Cobra

If you’re looking for a lighter and more accessible flow and/or you’re new to backbends, Shayla suggests slightly modifying your vinyasa to flow into Sphinx or Baby Cobra before attempting Upward-Facing Dog. 

Sphinx Pose (Salamba Bhujangasana) is a gentler backbend that starts on the belly with legs extended behind you, and involves placing your elbows on the floor underneath your shoulders and your forearms and palms extended forward, pressed into the mat. From there, lift your chest and head away from the mat and hold for three to five breaths.

Baby Cobra is an even gentler form of the pose, and involves placing only light (or even no) weight in the hands, so your backbend is slightly smaller and your hands and wrists get more of a break.

Cobra Pose (Bhujangasana)

To reap the benefits of a backbend while remaining in a more gentle posture, try the full expression of Cobra Pose, which Shayla calls a great lower-intensity version of Upward-Facing Dog. To perform Cobra, move through the same cues as you would for Upward-Facing Dog, but keep your elbows bent and thighs on the ground. 

Upward-Facing Dog with Props

Rather than putting all your weight into your hands and feet, try propping your body up with support tools to help take some of the pressure off your joints. “Place your hands on yoga blocks for added lift and shoulder space or place a blanket underneath your hips for extra support,” Shayla says.

How to Incorporate Upward-Facing Dog Pose Into Your Yoga Routine

While Upward-Facing Dog may typically be associated with Sun Salutations, Shayla says it’s also a great standalone pose that can help energize or ground you, depending on how you use it and what kind of result you’re hoping to achieve. 

“You can practice Upward-Facing Dog on its own as part of a morning flow and/or use it as a reset between longer holds,” Shayla says. “I love incorporating it after breathwork or heart-centered meditations/flows; it physically mirrors that emotional opening. Start slow and start with curiosity!”

If you’re looking for a guided practice to try, check out the library of yoga classes on the Peloton App—many of which include Upward-Facing Dog. 

The Takeaway

Upward-Facing Dog is an essential pose in yoga, particularly within the Vinyasa practice, and while it may seem straightforward, it puts the body and mind to work. Not only does the backbend help strengthen the wrists, arms, and back, but it also provides a much-needed stretch to the chest and abdomen, counteracting some of the everyday hunching so many of us inadvertently do while on our devices. 

For Shayla, Upward-Facing Dog is more than a building block within a vinyasa or a physical exercise — it’s an opportunity to start fresh at any time. “This pose reminds me of the word miyo-pimâtisiwin, the Cree concept of ‘the good life,’” Shayla says. “When done with alignment and intention, Upward-Facing Dog helps us return to that good life. A life where we open our hearts without losing our strength and center.”