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These practices support relaxation, mobility and general wellbeing. They are not a replacement for medical treatment.

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Made by Bonitha Mallipeddi and Maithrinath Tata

Upward-Facing Dog Prep — Manomithra

Asanabeginner

Upward-Facing Dog Prep

Urdhva Mukha Svanasana Prep

Upward-Facing Dog Prep — a backbend practice for a beginner to intermediate student. Its focus is spinal extension.

Photo: Joseph RENGER, CC BY-SA 3.0, via Wikimedia Commons Source and licence

Instructions

Begin in a stable starting position.
Establish comfortable alignment.
Enter the posture slowly.
Maintain a pain-free range and relaxed face/jaw.
Breathe smoothly throughout.
Hold for the starting duration.
Exit slowly and return to neutral.

Reviewer’s notes

Increase hold gradually or progress to the next listed variation only when the current version is controlled and pain-free.

Details

Type: Asana
Difficulty: Beginner
Category: Backbend
Pacing: repeated
Orientation: prone
Duration: 45 seconds
Hold: —
Repetitions: 2 × 1 rounds
Breathing: Inhale to prepare or lengthen; exhale gently into the posture; maintain smooth breathing.
Side: —

Primary focus and secondary focus

Spinal extensionShoulder mobility

Demonstration

How to Do an Upward Facing Dog | YogaHowcast · Watch on YouTubeA reference from another channel. It was not made or reviewed by Manomithra, so check it against the instructions on this page and against a teacher.

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The library holds a practice in the same form for everyone. A routine is the result of choosing from it, in an order, for the time you have.

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