Urdhva Mukha Svanasana – Weekly Advanced Class 199

Focus: Urdhva mukha svanasana (upward facing dog pose) is a great pose for lifting energy and preparing your body for a session of backbends. It is commonly practiced in conjunction with other backbending asanas. It can however be helpful to sometimes explore this pose and its many variations in isolation, as the sole focus of your practice session. This can help to deepen your understanding of this key asana and give you the opportunity to optimise alignment and address problems that may potentially arise. Although urdhva mukha svanasana (upward facing dog pose) is not commonly thought of as an advanced backbend, it is a pose that can still present obstacles for many people. In particular, it can be a potentially challenging pose for people working with problems associated with wrists, elbows, shoulders, necks and lower backs. This class on takes an in-depth look at urdhva mukha svanasana. In addition to troubleshooting some of these common problems, the class also explores key actions and fundamental techniques. 

Key Poses: Urdhva mukha svanasana.

Equipment: Mat, chair, bolster, 2 blankets, 2 blocks.

Level: Advanced

Duration: 35 min




  1. Di

    Hi Anissa, luckily as we are based in the city we are not affected by the floods, but many people in NSW have had a very difficult time. Thank you for your kind thoughts. Keep up the practice, the improvements will definitely come!

    • Anissa C

      Thank you for your encouragement. I don’t give up!!!
      I’m glad to hear you’re safe in the city! I pry for all people in a difficult time.

  2. Anissa C

    Hello Rod, this asana is a bit challenging, but with all these props and ways to practice, I’ll improve it! Thank you
    I hope you’re safe are you affected by these terrible floods in NSW? This is a very dramatic situation for many people. I pry for everybody. God bless you and all people. Take care

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