Upward Facing Dog

Travis Eliot

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Travis breaks down Upward Facing Dog aka Updog or Urdvah Mukha Svanasana

A Level 1/2 pose, Updog (Urdhva Mukha Svanasana) is one of the most commonly used backbend yoga poses to be worked on after getting a comfort level in Cobra Pose. Updog in used in every vinyasa class especially when flowing through Surya Namaskar "A" and "B" an alternative to Cobra Pose.  Updog stretches the front of the torso and the spine and strengthens the entire body.  Breathing will be challenging as your abdomen is stretching.  Take your time working into this yoga pose making sure not to dump into your lower back (which is quite common). You may want to place some focus on drawing your belly button in towards the back of the spine in order to protect yourself from straining or dumping into the lower back.  This is a common mistake with backbends (dumping in the lower back) and will make you prone to strain or injury.

*Modifications:  Always listen to your body!  You know best and every day is unique.  If you feel strained or low on energy but normally use Updog in your yogic repertoire it may be good to back off a bit and use Cobra instead. Watch as Travis takes you step by step to Up Your Dog!