Urdhvamukha shvanasana

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Ūrdhva mukha śvānāsana

Ūrdhva mukha śvānāsana[1] (Sanskrit: ऊर्ध्वमुखश्वानासन; Sanskrit pronunciation: [urd̪ʱʋə mʊkʰə ɕʋɑːn̪ɑːs̪ən̪ə];[2] IAST: Urdhva mukha śvānāsana) or Upward Facing Dog Pose[3] is an asana.


The name comes from the Sanskrit words ūrdhva meaning "up", mukha meaning "face", śvān meaning "dog" and āsana (आसन) meaning "posture" or "seat".


  • Improves posture, strengthens the spine, arms, wrists
  • Stretches chest and lungs, shoulders, and abdomen
  • Firms the buttocks
  • Stimulates abdominal organs
  • Helps relieve mild depression, fatigue, and sciatica
  • Therapeutic for asthma.


Common postural errors during this asana include overarching the neck and lower back. One recommendation is to keep the gaze directed down at the floor and focus on bringing movement into the area between the shoulder blades (the thoracic area, or middle back).[4]


  • Back injury
  • Carpal tunnel syndrome
  • Headache
  • Pregnancy


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. Retrieved 11 April 2011. 
  3. ^ "Upward-Facing Dog | Yoga Poses". Yoga Journal. Retrieved 2013-08-02. 
  4. ^ Yoga for Chronic Pain, Part I, By Timothy McCall, M.D.

Further reading[edit]

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