#WellnessWednesday - Yoga for Life: Week 36

Urdhva Mukha Svanasana / Upward Facing Dog


  • Great pose if you have a stiff back or sciatica.
  • Chest is expanded, enhances breathing.
  • Helps strengthen the back of the body, legs, back, arms, and shoulders.

Foundation and General Alignment:

  • Hands are shoulders distance apart, elbows are over the wrists, forearms perpendicular to the floor.
  • Feet are hips distance apart. Toes are flat on the floor pointed away.
  • Knees can be on the floor or lifted (more challenging).
  • Arms are straight and vertical.
  • Shoulder blades are flat on back ribs.
  • Belly is toned and lifted.
  • Butt is toned and lifted but not gripping.

Common Problems:

  • Most at risk is the wrist, shoulders, low back and neck.
  • Hands cupping.
  • Gripping butt.
  • Thoracic spine hardened.


  • Knees on floor, toes curled under.
  • Hands on blocks to help open the chest.
  • Bend elbows a little bit will help open chest.


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