How to do Upward Facing Dog Pose

The point of Upward Facing Dog-Pose (Urdhva Mukha Svanasana) is a full even spinal extension with a heart opening. There are a lot of common mistakes when not set up accordingly with mindful cues. Be sure to engage all ten fingers so the weight is evenly distributed throughout the whole palm and not “dumping” in the wrists. Lift the knees, thighs and belly off the mat, as you engage your triceps. Feel the strength of arms and the stretch of the front. Breathe through both sensations. Stay present and indulge in expanding the heart open as you take a glorious breath in. Commit to an even backbend. Ground down and even pull the hands towards the back of the mat.

Modifications include cobra. Keeping the knees and belly on the mat. Feel the length of the spine versus the height of the pose. Intention is to strengthen the back as you open the front, keep the strength of the arms out of the equation if you are working with cobra.

Here is a video of how I cue upward dog as I flow through the Sun Salutations. I invite you to press play and come play! Namaste.