Upward Facing Dog (Urdhva Mukha Svanasana in Sanskrit) is a backbend posture that is used in most forms of yoga. This pose is used in yoga classes for beginners, as well as more advanced yoga classes. It is also used in many yoga sequences, such as Sun Salutations.
There are many physical and emotional benefits to upward facing dog. This asana strengthens the arms, spine, buttocks and wrists. The muscles of the shoulders, buttocks and chest are strengthened and toned. This pose is said to offer relief of fatigue and helps reduce the symptoms of depression.
To begin moving into upward facing dog, lie flat on your mat on your stomach. The legs should be stretched straight back with the feet extended, so the top of the feet is touching the mat. The elbows should be bent and the palms of the hands placed at the sides of the waist.
On the inhalation breath, press your hands firmly into the floor and begin to rise up, as you would when moving into cobra pose. Continue to lift the entire torso and straighten the arms.
In the full pose, you will have your entire torso and legs lifted above the mat a few inches. The thighs are flexed and the feet are resting on the mat. You can gaze straight ahead, or move the head back slightly to gaze upwards.
Although this pose is often performed by beginners, some people have trouble lifting the legs off the floor. If this is a problem, you can lift as far as you can and gradually lift a bit higher each time you practice. Some people find that placing a blanket or bolster under the thighs is helpful in the beginning.