Urdhva Mukha Svanasana – Weekly Intermediate Class 397

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Focus

This 30-minute class offers a ground-based approach to Urdhva Mukha Svanasana (Upward Facing Dog Pose), focusing on lifting into the pose from the floor rather than transitioning into it from Adho Mukha Svanasana (Downward Facing Dog Pose). This method can be particularly helpful for those with wrist stiffness or core weakness, as it encourages stronger engagement of the legs and a more even distribution of effort between the upper and lower body. By activating the legs to support the lower back, you’ll reduce lumbar compression and improve postural integrity in the pose. The class also includes foundational backbends such as Salabhasana, helping to consolidate key backbend actions while building strength and energy throughout the body. Ideal for anyone looking to refine their technique in Urdhva Mukha Svanasana and deepen their understanding of foundational backbends.

Key Poses

Urdhva mukha svanasana, salabhasana.

Equipment

Mat, chair, blanket, 2 blocks.
urdhva mukha svanasana

Next Up Lessons

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Forward Bends for Ageing Bodies – Weekly Intermediate Class 388

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Yoga for Tight Hamstrings and a Healthy Back – Weekly Intermediate Class 386

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Viparita Karani: Guided Variations and Forward Roll Tutorial – Weekly Intermediate Class 385

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Shoulderstand (Sarvangasana) Foundations – Weekly Intermediate Class 384

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Chair Twists for Spinal Release and Realignment – Weekly Intermediate Class 383

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Essential Poses for Spinal Health – Weekly Intermediate Class 381

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Standing Poses for Hip Opening – Weekly Intermediate Class 380

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Shoulder Mobility & Freedom – Weekly Intermediate Class 379

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Seated Poses & Forward Bends for a Healthy Back – Weekly Intermediate Class 378

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Backbends & Inversions: Strengthen, Open, and Restore – Weekly Intermediate Class 377

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Standing Poses Back to the Wall – Weekly Intermediate Class 376

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Chest Opening Standing Poses – Weekly Intermediate Class 375

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Four Corners of the Feet – Weekly Intermediate Class 373

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Backbend Fundamentals – Weekly Intermediate Class 351

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Salabhasana & Ustrasana – Weekly Intermediate Class 347

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Energy Boosting Backbends – Weekly Intermediate Class 299

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Forward Bends – Weekly Intermediate Class 294

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Nine Back Releasing Twists – Weekly Intermediate Class 293

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Back Releasing Yoga Poses – Weekly Intermediate Class 292

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Gentle Upper Back Opening – Weekly Intermediate Class 291

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Forward Bends – Weekly Intermediate Class 290

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Salabhasana – Weekly Intermediate Class 285

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Standing Poses – Back Foot To The Wall – Weekly Intermediate Class 276

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Inversions & Forward Bends – Weekly Intermediate Class 273

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Reclining Yoga Sequence – Weekly Intermediate Class 272

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Parivrtta Parsvakonasana (Revolved Side Angle Pose) – Weekly Intermediate Class 271

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Yoga For Full Body Strength – Weekly Intermediate Class 270

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Intermediate Restorative Sequence – Weekly Intermediate Class 269

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Glutes & Piriformis – Weekly Intermediate Class 268

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Parsvottanasana (Intense Side Stretch Pose) – Weekly Intermediate Class 267

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Sirsasana (Headstand) Basics – Weekly Intermediate Class 266

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Yoga Poses To Soothe Your Lower Back – Weekly Intermediate Class 265

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Forward Bends For Stiff Bodies – Weekly Intermediate Class 264

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Intermediate Standing Poses & Inversions – Weekly Intermediate Class 263

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Ardha Chandrasana & Parivrtta Ardha Chandrasana – Weekly Intermediate Class 262

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Yoga For Bedtime – Weekly Intermediate Class 258

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Yoga Sequence Using Doweling – Weekly Intermediate Class 257

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Yoga Poses For Better Posture – Weekly Intermediate Class 256

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Strength Building Yoga Poses – Weekly Intermediate Class 251

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Calves, Quadriceps, Hip Flexors, Hamstrings, Adductors, Shins & Gluteals – Weekly Intermediate Class 250

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Beginner Course Consolidation – Weekly Intermediate Class 249

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Troubleshooting Urdhva Dhanurasana – Weekly Intermediate Class 248

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Extended Backbends Sequence – Weekly Intermediate Class 247

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Seated Poses, Forward Bends & Twists – Weekly Intermediate Class 246

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Express Standing Poses With Breath Awareness – Weekly Intermediate Class 245

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Extended Intermediate Sequence – Weekly Intermediate Class 244

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Forward Bends: The Fundamentals – Weekly Intermediate Class 241

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Sarvangasana (Shoulderstand) – Weekly Intermediate Class 240

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Standing Poses With Minimal Props – Weekly Intermediate Class 239

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Supta Virasana & Yoga Poses For Quadriceps – Weekly Intermediate Class 238

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Yoga For Tight Shoulders – Weekly Intermediate Class 237

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Yoga For Balance – Weekly Intermediate Class 236

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Ustrasana (Camel Pose) – Weekly Intermediate Class 235

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Yoga To Boost Energy – Weekly Intermediate Class 234

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Parivrtta Trikonasana (Revolved Triangle Pose) – Weekly Intermediate Class 233

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Forward Bends Foundations – Weekly Intermediate Class 232

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Chair Forward Bends – Weekly Intermediate Class 221

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Standing Poses : Simple Essentials – Weekly Intermediate Class 220

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Upper Back, Neck & Shoulders – Weekly Intermediate Class 219

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Vinyasa Hips & Twists – Weekly Intermediate Class 218

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Yoga For Hips – Weekly Intermediate Class 217

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Yoga For Arms and Core – Weekly Intermediate Class 216

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Easy Yoga Sequence – Weekly Intermediate Class 214

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Backbends (Urdvha Dhanurasana) – Weekly Intermediate Class 204

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Yoga For The Upper Back – Weekly Intermediate Class 201

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Back Care & Gentle Twists – Weekly Intermediate Class 200

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Standing Poses For Shoulders – Weekly Intermediate Class 198

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Seated Pranayama – Weekly Intermediate Class 197

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Supported Backbends – Weekly Intermediate Class 196

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Forward Bend Foundations – Weekly Intermediate Class 195

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Bhujangasana – Weekly Intermediate Class 194

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Yoga For Seniors – Weekly Intermediate Class 193

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Janu Sirsasana – Weekly Intermediate Class 192

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Adho Mukha Svanasana – Weekly Intermediate Class 191

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35 Min

Standing Poses Back To Basics – Weekly Intermediate Class 190

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Intermediate
35 Min

Seated Shoulder Poses – Weekly Intermediate Class 189

210
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Troubleshooting Handstand – Weekly Intermediate Class 188

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Yoga For Upper Body Strength – Weekly Intermediate Class 187

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Yoga To Lift Your Mood – Weekly Intermediate Class 186

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Yoga For Depression & Anxiety – Weekly Intermediate Class 185

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Dowling Yoga Sequence – Weekly Intermediate Class 184

215
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Core Strength – Weekly Intermediate Class 183

216
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Intermediate
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Restorative Yoga – Weekly Intermediate Class 182

217
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Intermediate
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Forward Bends & Twists – Weekly Intermediate Class 181

218
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Chaturanga Dandasana – Weekly Intermediate Class 180

219
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Intermediate
40 Min

Adductors – Weekly Intermediate Class 179

220
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Ardha Chandrasana – Weekly Intermediate Class 178

221
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Back Pain Relief – Weekly Intermediate Class 177

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Yoga For The Rotator Cuff – Weekly Intermediate Class 176

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Yoga For Wrists – Weekly Intermediate Class 175

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Standing Poses With Inversions – Weekly Intermediate Class 173

226
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Sirsasana (Headstand) – Weekly Intermediate Class 172

227
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Intermediate
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Wall Support Yoga – Weekly Intermediate Class 171

228
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Intermediate
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Towards Padmasana – Weekly Intermediate Class 170

229
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Intermediate
40 Min

Yoga Poses For Hip Flexors – Weekly Intermediate Class 169

230
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Reclining Yoga Poses – Weekly Intermediate Class 168

231
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Intermediate
55 Min

Yoga For Seniors – Weekly Intermediate Class 167

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Back Care – Weekly Intermediate Class 166

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30 Min

Adho Mukha Vrksasana – Weekly Intermediate Class 165

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Yoga For Strength – Weekly Intermediate Class 164

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Intermediate
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Forward Bends & Twists 101 – Weekly Intermediate Class 163

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Fundamental Principals – Weekly Intermediate Class 162

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Intermediate
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Hips, Groins, Glutes & Quads – Weekly Intermediate Class 161

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Prop Free Yoga Sequence – Weekly Intermediate Class 160

239
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Shoulder Opening Standing Poses – Weekly Intermediate Class 159

240
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Supported Standing Poses – Weekly Intermediate Class 158

241
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Intermediate
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Restorative Yoga – Weekly Intermediate Class 157

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Abdominals – Weekly Intermediate Class 156

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Thoracic Spine – Weekly Intermediate Class 155

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Marichyasana 3 – Weekly Intermediate Class 154

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Active Forward Bends – Weekly Intermediate Class 153

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Express Standing Poses – Weekly Intermediate Class 152

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Ardha Baddha Padma Paschimottanasana – Weekly Intermediate Class 151

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Savasana Eight Ways – Weekly Intermediate Class 150

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Restorative Standing Poses – Weekly Intermediate Class 149

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Yoga Poses For Shoulders – Weekly Intermediate Class 148

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Backbends With Wrist Modifications – Weekly Intermediate Class 147

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Strength – Weekly Intermediate Class 146

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Yoga Poses For The Piriformis – Weekly Intermediate Class 145

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Release & Relax – Weekly Intermediate Class 144

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Forward Bends in 45 Minutes – Weekly Intermediate Class 143

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Ardha Baddha Padma Paschimottanasana – Weekly Intermediate Class 142

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Surya Namaskar – Weekly Intermediate Class 141

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90 Minute Forward Bend Foundations – Weekly Intermediate Class 140

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90 Minute Standing Pose Foundations – Weekly Intermediate Class 138

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90 Min

90 Minute Restorative Yoga – Weekly Intermediate Class 137

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90 Minute Backbend Foundations – Weekly Intermediate Class 136

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Start Class
Intermediate
90 Min

90 Minute Yoga Foundations – Weekly Intermediate Class 135

264
Start Class
Intermediate
35 Min

Hamstrings & Adductors – Weekly Intermediate Class 134

265
Start Class
Intermediate
50 Min

Twists – Weekly Intermediate Class 133

266
Start Class
Intermediate
50 Min

Yoga Poses For Knee Mobility – Weekly Intermediate Class 132

267
Start Class
Intermediate
50 Min

Vinyasa Sequence With Backbends – Weekly Intermediate Class 131

268
Start Class
Intermediate
70 Min

Urdhva Dhanurasana Weekly Intermediate Class 130

269
Start Class
Intermediate
45 Min

Parsvottanasana 9 Ways – Weekly Intermediate Class 129

270
Start Class
Intermediate
40 Min

Vinyasa Abdominal Sequence – Weekly Intermediate Class 128

271
Start Class
Intermediate
20 Min

Chair Shoulderstand & Variations – Weekly Intermediate Class 127

272
Start Class
Intermediate
50 Min

Yoga For Sleep – Weekly Intermediate Class 126

273
Start Class
Intermediate
35 Min

Shoulder Sequence – Weekly Intermediate Class 125

274
Start Class
Intermediate
65 Min

Forward Bends For Stiff Or Sore Knees – Weekly Intermediate Class 124

275
Start Class
Intermediate
50 Min

Yoga For Strength – Weekly Intermediate Class 123

276
Start Class
Intermediate
45 Min

Chest Opening – Weekly Intermediate Class 122

277
Start Class
Intermediate
50 Min

Introducing Chair Backbends – Weekly Intermediate Class 121

278
Start Class
Intermediate
30 Min

Rotating Virabhadrasana 3 – Weekly Intermediate Class 120

279
Start Class
Intermediate
35 Min

Vinyasa Iyengar Sequence – Weekly Intermediate Class 119

280
Start Class
Intermediate
35 Min

Yoga Rope Poses For Relieving Lower Back Pain – Weekly Intermediate Class 118

281
Start Class
Intermediate
40 Min

Vasisthasana & Anantasana – Weekly Intermediate Class 117

282
Start Class
Intermediate
50 Min

Yoga Poses For Tight Hamstrings – Weekly Intermediate Class 116

283
Start Class
Intermediate
15 Min

Rope 1 & Variations – Weekly Intermediate Class 115

284
Start Class
Intermediate
55 Min

Wall Ropes Standing Poses – Weekly Intermediate Class 114

285
Start Class
Intermediate
45 Min

Yoga For Runners – Weekly Intermediate Class 113

286
Start Class
Intermediate
55 Min

Headstand & Shoulderstand – Weekly Intermediate Class 112

287
Start Class
Intermediate
40 Min

Yoga Poses With Wall Support – Weekly Intermediate Class 111

288
Start Class
Intermediate
40 Min

Yoga Poses To Improve Your Posture – Weekly Intermediate Class 110

289
Start Class
Intermediate
40 Min

Forward Bends in 40 Minutes – Weekly Intermediate Class 109

290
Start Class
Intermediate
50 Min

Yoga Poses To Strengthen, Stabilise & Protect Your Knees – Weekly Intermediate Class 108

291
Start Class
Intermediate
60 Min

Hip Opening Sequence For Stiff Bodies – Weekly Intermediate Class 107

292
Start Class
Intermediate
50 Min

Yoga Poses For Cyclists – Weekly Intermediate Class 106

293
Start Class
Intermediate
45 Min

Yoga For Office Workers – Weekly Intermediate Class 105

294
Start Class
Intermediate
55 Min

Exploring Virabhadrasana III – Weekly Intermediate Class 104

295
Start Class
Intermediate
30 Min

Yoga Poses For Swimmers – Weekly Intermediate Class 103

296
Start Class
Intermediate
40 Min

Back Releasing Yoga Poses – Weekly Intermediate Class 102

297
Start Class
Intermediate
45 Min

Twists – Weekly Intermediate Class 101

298
Start Class
Intermediate
45 Min

Vinyasa Forward Bend Sequence – Weekly Intermediate Class 100

299
Start Class
Intermediate
40 Min

Viloma Pranayama Stages 1 to 8 – Weekly Intermediate Class 99

300
Start Class
Intermediate
40 Min

Surya Namaskar & Abdominals – Weekly Intermediate Class 98

301
Start Class
Intermediate
50 Min

Gentle Back Care Yoga – Weekly Intermediate Class 97

302
Start Class
Intermediate
40 Min

Paschima Namaskarasana – Weekly Intermediate Class 96

303
Start Class
Intermediate
40 Min

Yoga For The Spine – Weekly Intermediate Class 95

304
Start Class
Intermediate
55 Min

Iyengar Yoga Restorative Sequence – Weekly Intermediate Class 94

305
Start Class
Intermediate
40 Min

Gentle Class For Upper Back And Shoulders – Weekly Intermediate Class 93

306
Start Class
Intermediate
40 Min

Forward Bends For Tight Hamstrings – Weekly Intermediate Class 92

307
Start Class
Intermediate
25 Min

Parsvakonasana Sequence – Weekly Intermediate Class 91

308
Start Class
Intermediate
50 Min

Yoga Sequence For Travel – Weekly Intermediate Class 90

309
Start Class
Intermediate
55 Min

Shoulders & Upper Back – Weekly Intermediate Class 89

310
Start Class
Intermediate
45 Min

Yoga Poses To Combat Fatigue – Weekly Intermediate Class 88

311
Start Class
Intermediate
60 Min

Restorative Yoga & Pranayama – Weekly Intermediate Class 87

312
Start Class
Intermediate
45 Min

Urdhva Dhanurasana Three Ways – Weekly Intermediate Class 86

313
Start Class
Intermediate
30 Min

Core Forward Bends – Weekly Intermediate Class 85

314
Start Class
Intermediate
30 Min

Core Standing Poses – Weekly Intermediate Class 84

315
Start Class
Intermediate
40 Min

Shoulders, Wrists & Neck – Weekly Intermediate Class 83

316
Start Class
Intermediate
30 Min

Restorative Chest Opening Poses – Weekly Intermediate Class 82

317
Start Class
Intermediate
30 Min

Introducing Chair Backbends – Weekly Intermediate Class 81

318
Start Class
Intermediate
40 Min

Wall Support Standing Poses To Combat Low Energy – Weekly Intermediate Class 80

319
Start Class
Intermediate
25 Min

Parivrtta Trikonasana – Weekly Intermediate Class 79

320
Start Class
Intermediate
55 Min

Yoga Poses To Lift Your Mood – Weekly Intermediate Class 78

321
Start Class
Intermediate
20 Min

Sirsasana (Headstand) – Weekly Intermediate Class 77

322
Start Class
Intermediate
30 Min

Seated Twists Essentials – Weekly Intermediate Class 76

323
Start Class
Intermediate
70 Min

Pranayama Essentials – Weekly Intermediate Class 75

324
Start Class
Intermediate
35 Min

Vinyasa Sequence – Weekly Intermediate Class 74

325
Start Class
Intermediate
45 Min

Forward Bends For Tight Hamstrings – Weekly Intermediate Class 73

326
Start Class
Intermediate
35 Min

Ardha Chandrasana & Parsvottanasana – Weekly Intermediate Class 72

327
Start Class
Intermediate
25 Min

Abdominals – Weekly Intermediate Class 71

328
Start Class
Intermediate
45 Min

Restorative Poses In 45 Minutes – Weekly Intermediate Class 70

329
Start Class
Intermediate
25 Min

Virabhadrasana III – Weekly Intermediate Class 69

330
Start Class
Intermediate
40 Min

Iyengar Yoga For Runners – Weekly Intermediate Class 68

331
Start Class
Intermediate
55 Min

Adding Inversions To Restorative Poses – Weekly Intermediate Class 67

332
Start Class
Intermediate
55 Min

Adding Inversions to Backbends – Weekly Intermediate Class 66

333
Start Class
Intermediate
55 Min

Adding Inversions to Forward Bends & Twists – Weekly Intermediate Class 65

334
Start Class
Intermediate
55 Min

Adding Inversions To Standing Poses – Weekly Intermediate Class 64

335
Start Class
Intermediate
35 Min

Chaturanga Dandasana & Surya Namaskar – Weekly Intermediate Class 63

336
Start Class
Intermediate
55 Min

Yoga Poses To Relieve Stress – Weekly Intermediate Class 62

337
Start Class
Intermediate
55 Min

Introducing Backbends – Weekly Intermediate Class 61

338
Start Class
Intermediate
55 Min

Forward Bends and Twists – Weekly Intermediate Class 60

339
Start Class
Intermediate
50 Min

Yoga Poses For Healthy Knees – Weekly Intermediate Class 59

340
Start Class
Intermediate
50 Min

Yoga Poses for Tight Glutes and Hips – Weekly Intermediate Class 58

341
Start Class
Intermediate
40 Min

Sirsasana and Sarvangasana – Weekly Intermediate Class 57

342
Start Class
Intermediate
40 Min

Standing Shoulder Poses – Weekly Intermediate Class 56

343
Start Class
Intermediate
35 Min

Kneeling Shoulder Poses – Weekly Intermediate Class 55

344
Start Class
Intermediate
35 Min

Reclining Shoulder Poses – Weekly Intermediate Class 54

345
Start Class
Intermediate
35 Min

Seated Twists – Weekly Intermediate Class 53

346
Start Class
Intermediate
30 Min

Forward Bends For Stiff Bodies – Weekly Intermediate Class 52

347
Start Class
Intermediate
30 Min

Backbends in 30 Minutes – Weekly Intermediate Class 51

348
Start Class
Intermediate
30 Min

Bridge Pose Three Ways – Weekly Intermediate Class 50

349
Start Class
Intermediate
50 Min

Iyengar Yoga For Lower Back Pain – Weekly Intermediate Class 49

350
Start Class
Intermediate
45 Min

Forward Bending Fundamentals – Weekly Intermediate Class 48

351
Start Class
Intermediate
30 Min

Standing Poses in 30 minutes – Weekly Intermediate Class 47

352
Start Class
Intermediate
25 Min

Relaxation in 25 Minutes – Weekly Intermediate Class 46

353
Start Class
Intermediate
35 Min

Backbend Foundations – Weekly Intermediate Class 45

354
Start Class
Intermediate
20 Min

Chair Twists in 20 Minutes – Weekly Intermediate Class 44

355
Start Class
Intermediate
40 Min

Handstand and Headstand – Weekly Intermediate Class 43

356
Start Class
Intermediate
35 Min

Sun Salutes And Abdominals – Weekly Intermediate Class 42

357
Start Class
Intermediate
30 Min

Ardha Chandrasana In Stages – Weekly Intermediate Class 41

358
Start Class
Intermediate
55 Min

Gentle Class For Lower Back And Shoulders – Weekly Intermediate Class 40

359
Start Class
Intermediate
40 Min

Four Basic Backbends – Weekly Intermediate Class 39

360
Start Class
Intermediate
35 Min

Knees and Standing Forward Bends – Weekly Intermediate Class 38

361
Start Class
Intermediate
30 Min

Legs And Abdominals – Weekly Intermediate Class 37

362
Start Class
Intermediate
30 Min

Restorative Yoga Poses – Weekly Intermediate Class 36

363
Start Class
Intermediate
30 Min

Basic Backbends – Weekly Intermediate Class 35

364
Start Class
Intermediate
30 Min

Standing Forward Bends – Weekly Intermediate Class 34

365
Start Class
Intermediate
30 Min

Express Standing Poses III – Weekly Intermediate Class 33

366
Start Class
Intermediate
40 Min

Standing, Forward Bends And Twists – Weekly Intermediate Class 32

367
Start Class
Intermediate
50 Min

Hips, Wrists And Abdominals – Weekly Intermediate Class 31

368
Start Class
Intermediate
40 Min

Headstand And Chair Shoulderstand – Weekly Intermediate Class 30

369
Start Class
Intermediate
40 Min

Backbends And Inversions – Weekly Intermediate Class 29

370
Start Class
Intermediate
45 Min

Chair Forward Bends And Twists – Weekly Intermediate Class 28

371
Start Class
Intermediate
50 Min

Standing Poses In 50 Minutes – Weekly intermediate Class 27

372
Start Class
Intermediate
35 Min

Yoga Poses For Stiff Shoulders II – Weekly Intermediate Class 26

373
Start Class
Intermediate
50 Min

Ujjayi And Viloma Pranayama – Weekly Intermediate Class 25

374
Start Class
Intermediate
40 Min

Urdhva Dhanurasana With A Chair – Weekly Intermediate Class 24

375
Start Class
Intermediate
40 Min

Forward Bends For Stiff Bodies – Weekly Intermediate Class 23

376
Start Class
Intermediate
45 Min

Standing Poses In 45 Minutes – Weekly Intermediate Class 22

377
Start Class
Intermediate
45 Min

Hamstrings And Adductors – Weekly Intermediate Class 21

378
Start Class
Intermediate
40 Min

Surya Namaskar (Sun Salutes) – Weekly Intermediate Class 20

379
Start Class
Intermediate
30 Min

Four Key Inversions – Weekly Intermediate Class 19

380
Start Class
Intermediate
30 Min

How To Do A Headstand – Weekly Intermediate Class 18

381
Start Class
Intermediate
40 Min

How To Work Your Legs In Backbends – Weekly Intermediate Class 17

382
Start Class
Intermediate
40 Min

Keeping The Chest Open In Forward Bends – Weekly Intermediate Class 16

383
Start Class
Intermediate
40 Min

Warrior III And Other Standing Poses – Weekly Intermediate Class 15

384
Start Class
Intermediate
35 Min

Yoga Poses For Stiff Shoulders – Weekly Intermediate Class 14

385
Start Class
Intermediate
60 Min

Yoga Poses To Relieve Stress – Weekly Intermediate Class 13

386
Start Class
Intermediate
50 Min

Standing Poses, Abs And Leg Stretches – Weekly Intermediate Class 12

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