Upward Facing Dog – Weekly Intermediate Class 456

This class combines strength-building preparatory inversions with a detailed exploration of Urdhva Mukha Svanasana (Upward Facing Dog Pose). It begins with wall-supported half versions of Handstand and Headstand, helping to build upper body strength and prepare the shoulders and spine for backbending. The main section of the class focuses on a progressive sequence of chair-supported variations of Upward Facing Dog, using props such as bolsters and blocks to develop greater mobility and extension in the upper back. Particular attention is given to the actions that help distribute the backbend more evenly through the spine, reducing unnecessary strain in the lower back. Although Upward Facing Dog is often practised as part of a broader backbending sequence, this class takes the opportunity to examine the pose in greater detail, refining alignment and addressing common difficulties. The class concludes with the classical version of Urdhva Mukha Svanasana, bringing together the techniques developed throughout the sequence. This approach helps to build a stronger, more balanced backbend while deepening your understanding of this important and energising pose.