Refining Urdhva Mukha Svanasana: Foundations of Safe Backbending – Weekly Intermediate Class 432

This focused 25-minute tutorial explores Urdhva Mukha Svanasana (Upward Facing Dog) as a gateway to understanding safe and effective backbending. While the pose is often introduced early in practice, it reveals a common challenge – how to access and mobilise the upper back rather than overworking the more flexible lumbar spine. This class addresses that imbalance with thoughtful, progressive variations. Beginning with hands elevated on blocks, you’ll learn how to use the arms and shoulders to lift and broaden the chest, encouraging a more even distribution of the backbend. Chair-supported variations then deepen awareness in the thoracic spine while helping to release tension in the neck as the head moves back. Finally, the use of a bolster and block allows you to experience a fuller expression of the pose with greater support, integrating the actions of the legs, spine, and arms. The result is not only a clearer understanding of this foundational posture, but a set of principles that can be applied across the entire backbend asana group.