Urdhva Mukha Svanasana (Upward-Facing Dog Pose) – Alignment, Benefits & Cautions

Urdhva Mukha Svanasana is also known as Upward-Facing Dog Pose. This posture is very beneficial for improving your posture and removing back pain. Today we discuss with you the steps, benefits and cautions of this pose:

  1. Lay on your mat (belly side)
  2. Keep your legs hip-wide apart
  3. Place your hands next to your shoulder
  4. Press your palms onto your mat and keep your fingers spread
  5. Lift your upper body up and look up
  6. Your spine should be curved, your chest open
  7. Roll your shoulders back
  8. Your thighs should lift off the mat as well
  9. Keep the feet on the mat

Benefits of Urdhva Mukha Svanasana:

  • Improves posture
  • Reduces kyphosis
  • Stimulates abdominal organs
  • Tones the spine
  • Relives depression, fatigue and anxiety


This asana should not be practised by people suffering from cervical spondylitis, slipped disc, high blood pressure or by pregnant women.