Urdhva mukha 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 is an asana.[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]


Common postural errors during this asana include overarching the neck, lower back, and wrists. 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).[6][4]

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. ^ a b 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. ^ Yoga for Chronic Pain, Part I, By Timothy McCall, M.D.

Further reading[edit]

External links[edit]