Urdhva Mukha Svanasana (Upward Facing Dog Pose / Upward Dog)

Learned: Asana Lab

See Manual Pages: 137, A-116, A-119

Where this can show up in class: Namaskars, Peak Pada, Connecting Vinyasa

This pose can be done in the following orientations: Prone.

This pose contains the following overall actions: Backbend.

Movements of Prana
Prana	Apana	Vyana	Samana
Top of pelvis Front Body Crown	Hands Tops of feet	Pelvis through feet (to distribute weight)	Inner thighs Elbows (from wrapping in) Feet

Relevant Asanas
Kramas	Related Asanas	Pratikryasanas
Bhujangasana Salamba Bhujangasana Salabhasana / Shalabhasana	Bhujangasana Salamba Bhujangasana Salabhasana / Shalabhasana Uddiyanasana	Adho Mukha Svanasana Ananda Balasana Balasana

Physical Key Actions
Joint Mobilizations	Muscle Stretching	Muscle Engagement
Spinal extension	Front body	Hip adductors Glutes Perispinal muscles Hamstrings

Common Misalignments
Mixalignments	Cues to help
Hip abduction/external rotation,; Legs too wide; Heels turned out	Engage glutes (glues transverse abdominals through pelvic floor and into adductors); Samana through inner thighs
Not enough spinal mobility to get pelvis off ground	Use cobra instead, even if high cobra
Overuse of cervical spine	Neutral spine through neck
Rib flare; Anterior pelvic tilt	Press down through pelvis to reach through crown and legs, Squeeze through inner thighs
Pelvis too high and shoulders past wrists	Cue shoulders above wrists
Arms too far forward or elbows locked (to get arms straight)	Hands under shoulders, slight bend in elbows
Hanging in shoulders	Corkscrew and squeeze shoulders in
Hands cupped or rolled to outside	Use full surface of hands
Shoulders up by ears