How to do Urdhva Mukha Svanasana | Upward Facing Dog in Ashtanga Yoga

Upward Facing Dog is one of the most practiced poses within the entire Ashtanga sequence, but do you know how to practice it safely?

In this tutorial, we’re discussing URDHVA MUKHA SVANASANA / UPWARD FACING DOG POSE, a foundational pose in Ashtanga Yoga. You’ll learn the traditional vinyasa cues as Jelena demonstrates how to move into this pose from Chaturunga Dandasana, with different ways to transition and the benefits of each. You’ll understand how to determine the distance between hands and feet to avoid compression, how to keep your legs straight and engaged, and how to properly rotate your arms to avoid injury risk. You’ll also learn what sensations to look for that help you know you’re on the right track to fully and deeply experiencing this pose.



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