Upward-Facing Dog

Urdhva Mukha Svanasana

Support the body on the palms and tops of the feet with the chest and thighs lifted.

Urdhva means upward; mukha means face; shvana means dog.

Unlike Cobra, the thighs lift from the floor; the photograph uses the tops of the feet for support.

Movement guidance

Preparation
Lie face down with the tops of the feet grounded and hands beside the ribs.
Entry and alignment
Press through hands and feet, extend the arms, and lift the chest and thighs. Open the chest forward and keep the shoulders away from the ears.
Hold and breathe
Maintain active palm and foot support without shrugging. Keep breathing comfortably without holding your breath.
Exit and next movement
Bend the elbows to lower the torso and legs, or lower the knees first to reduce the load.