How to do Upward Facing Dog Pose | Urdhva Mukha Svanasana Tutorial with Dylan Werner

Learn how to do Upward Facing Dog Pose (Urdhva Mukha Svanasana). This free beginner video tutorial will teach you the proper alignment and technique to help you safely move into Upward Dog. Continue practicing with this pose breakdown: alomov.es/move...
Upward Facing Dog Pose is one of the key elements of the sun salutation sequence. It’s an amazing strength-builder and stretch for your body, but it’s often rushed through in the vinyasa practice. Learn how to properly do Upward Facing Dog to protect yourself from injury and get the full benefits of the pose.
Here are some health benefits of Upward Facing Dog Pose:
- Improves your posture
- Strengthens your spine, wrists, and arms
- Stretches your chest, shoulders, and core
- Energizes your body
- Helps relieve sciatica
How to do Upward Facing Dog Pose:
1. Start on your belly in a prone position.
2. Bring your hands underneath your elbows, squeeze your elbows together, and draw your shoulders back.
3. Press down into the tops of your feet and curl your chest up.
4. Straighten your arms and lift your thighs up off the ground.
5. Activate your legs, engage your glutes, and squeeze your inner thighs together.
6. Draw your shoulders back and pull your shoulder blades together.
7. Elevate up through the crown of your head to lengthen your neck, and bring your gaze forward.
Liked this Upward Facing Dog Pose tutorial? Kickstart your home yoga practice with a free two-week trial to AloMoves.com. We recommend these full-length yoga classes to continue your practice:
Dylan Werner’s Movement Breakdown II: alomov.es/move...
Briohny Smyth’s Power Vinyasa - Level 1: alomov.es/powe...
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[@caseyalanjones]

Concise. 👍

[@user-tn7dw9su9e]

Thank you Sir. The breathing will be normal? Or will I have to hold my breath?

[@caseyalanjones]

You can inhale as you enter, exhale as you exit, and breathe normally whilst holding the pose, but generally in yoga just breathe normally or more deeply than normally, and just try to maintain an awareness of and connection with your breathing. A good instructor should queue you when to inhale and exhale, but remember to do it anyway if they forget. ;)

[@GaryAnderson-i8k]

Bethany Burg

[@wuetter]

Hi! Do you see the sky? Or look to the front only?

[@MarionCarter-s9h]

Mann Gardens