Urdhva mukha shvanasana

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Ūrdhva mukha śvānāsana

Ūrdhva mukha śvānāsana[1] (Sanskrit: ऊर्ध्वमुखश्वानासन; Sanskrit pronunciation: [urdʱʋə mukʰə ɕʋaːnaːsənə];[2] IAST: Urdhva mukha śvānāsana) or Upward Facing Dog Pose is a back-bending asana in hatha yoga.[3] It is commonly part of the widely-performed Surya Namaskar (salute to the sun) sequence,[4] though the similar Bhujangasana (cobra pose) may be used there instead.[5]


The pose is entered with an inhalation from a prone position (or from a pose in a Surya Namaskar cycle), taking the feet a little apart. The legs are stretched out straight, the toes out (not tucked under), and the weight of the body is supported on the hands with outstretched arms so the hips are off the ground. The gaze is directed straight upwards, so the neck and back are arched.[6]

See also[edit]


  1. ^ "Urdhva Mukha Shvanasana - AshtangaYoga.info". Retrieved 2011-04-11.
  2. ^ Budilovsky, Joan; Adamson, Eve (2000). The complete idiot's guide to yoga (2 ed.). Penguin. p. 156. ISBN 978-0-02-863970-3.
  3. ^ "Upward-Facing Dog | Yoga Poses". Yoga Journal. Retrieved 2013-08-02.
  4. ^ Russo, Tiffany (11 January 2016). "Back to Basics: Upward-Facing Dog Breakdown". Yoga Journal. Retrieved 21 November 2018.
  5. ^ "Bhujangasana (Cobra Pose) Steps and Benefits Video". 20 September 2017. Retrieved 21 November 2018.
  6. ^ Mehta 1990, p. 91.

Further reading[edit]

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