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Urdhva Mukha Svanasana
Upward Facing Dog
- Sanskrit
- Urdhva Mukha Svanasana
- English
- Upward Facing Dog
- Sequence
- Surya Namaskara A, Surya Namaskara B · step 5 of 124
- Drishti
- Broomadhya, third eye
Getting into Urdhva Mukha Svanasana
From Chaturanga, roll over your toes so the tops of your feet are on the floor, and straighten your arms to lift your chest up and forward. Press the tops of your feet and palms down, draw your shoulders back and down, and lift your thighs slightly off the floor so only your hands and feet are grounded. Let your gaze lift naturally without crunching the back of your neck.
What a teacher would tell you
- Untuck the toes.
- Lift the inner thighs.
- Pull hands back toward feet.
These are the corrections My Ashtanga speaks aloud while you hold the posture.
The whole series, counted aloud in Sanskrit or English: My Ashtanga on the App Store · the full sequence · printable chart