Urdhva Mukha Svanasana is an energetic pose for upper body strength. It provides an excellent stretch for the abdomen and chest. Moreover, it is a common pose in the vinyasa flow sequence, which makes it even more critical to avoid injury stress. Urdhva Mukha Svanasana has many benefits. Experienced yoga teachers should check their form in fundamental yoga postures like this one from time to time.



Following are the benefits of practicing Urdhva Mukha Svanasana regularly

Lie face down on the ground, bend your elbows, and place your hands behind your shoulders on the mat. Ideally, your forearms should be parallel to the mat at all times during this asana.

Push your palms and toes into the floor as you take a deep breath in. Do this by extending your arms out to the sides and lifting your upper body. It is important not to tense your muscles.

To increase the backbend, do not lift your chest or push your ribs forward. Adjust your head slightly backwards if necessary.

Hold this position for 15–30 seconds, breathing calmly throughout. Keep your upper and lower body muscles engaged. Exhale as you return to your starting position.

1#.Assists in mild depression

With daily practice, you will notice an increase in energy flow throughout your body. Thus, you will feel less lethargic. Also, Urdhva Mukha Svanasana would alleviate fatigue and promote sleep. Anxiety, tension, and mild depression can all be alleviated by practising this yoga asana.

2#Good for wrist and arm muscles

Arm and wrist muscles are stretched and toned by this exercise. The weight of the body exerts strong pressure on the palms of the hands as the stretch is being done. Thus, it strengthens the hands and wrists, which can help prevent stress injuries. This pose engages all the muscles in the arms, strengthening as well as toning them as well.

3#Open up the chest

The opening of the chest promotes proper deep breathing, which increases lung capacity. It’s a great stretch for the chest muscles. Moreover, backward movement results in an increased flow of prana or oxygen. This significantly improves lung capacity.

4#Improves your body posture

While a sedentary lifestyle can be detrimental to your posture, you can benefit from practising Adho Mukha Svanasana.
This asana will open your shoulders and lengthen your spine. It also helps with back and neck pain.

5#Stimulate abdominal Organs

It also aids in the restoration of abdominal organ function. Urdhva Mukha Svanasana stretches the abdomen a lot. It stimulates the abdominal organs as a result.

6#Weight loss


This yoga pose is also very effective in stretching the abdominal muscles, which aids in the reduction of belly fat. Thus, Urdhva Mukha Svanasana also benefits you if you are looking for weight loss.


Avoid doing the Upward-Facing Dog pose if you have carpal tunnel syndrome or have recently sustained a back or wrist injury. This pose strains the round ligaments and the lower back in pregnant women after the first trimester. When working, keep in mind your limitations and capabilities. If you have any health concerns, consult your physician before beginning a yoga practice.


The asana strengthens the muscles, the spine, and the shoulders, while also improving concentration. Further, it also helps in weight loss.

Both advanced and beginning yogis can benefit from Urdhva Mukha Svanasana. If you want to experience immediate benefits from yoga asanas, begin with upward facing dog.

About the author

“Gaurav Kaushik is a Technologist professionally who lives in Chennai. He has a Master Degree in Mechanical Engineering from BIT Mesra. Further, He has completed his Diploma in Diet Planning and Yoga Teacher Training Certificate from Udemy. In his free time, Gaurav loves exploring new corners of the world and enjoys living an active and healthy life.”

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