Upward Dog (Urdhva Mukha Svanasana): How to Do It, Benefits & Cautions
A backbend that lifts the chest and strengthens the back for an upright posture.
Level: Beginner · Hold: 20 seconds · Type: Backbend · Target areas: Chest, Spine & Back, Arms & Wrists
Benefits ✨
- Opens the chest and shoulders
- Strengthens the spine and back
- Counters slouching posture
Step by step 🧘
1) Lie face down and place your hands beside your chest.
2) Inhale, straighten your arms to lift your chest and thighs off the floor.
3) Draw your shoulders back and open your chest forward.
4) Keep your gaze forward or slightly up and breathe.
Breathing and cautions 🌬️
Inhale to open the chest forward and keep breathing.
- Reduce the range if you feel pressure in your lower back
How Yoga Play recognizes Upward Dog 📱
Yoga Play finds your shoulders, elbows, wrists, hips, knees, and ankles in the camera image, then measures the height and angle of each joint relative to your torso length and compares them with the rules for the pose. When every rule is met, the skeleton turns green and the hold timer starts running.
If you drift out of the pose, hints like these appear on screen:
- Lift your chest higher
- Press firmly into your hands
- Straighten your arms
Joint angles read from the sample photo above: knee about 159°, hip about 117°, elbow about 170°. These come from a single photo, so they vary with body proportions and camera angle.
This sample photo passes every recognition rule in the app, so the skeleton is drawn in green.
Related guides 🔗
A good pose to follow with: Child's Pose
A resting pose that folds the torso forward over kneeling legs to release the whole body.
Yoga Play Pose Guide - All 26 Yoga Poses at a Glance
Browse all 26 yoga poses by level, each with the skeleton recognized by the app.
Yoga Play - Auto Pose Tracker
A yoga app that recognizes your pose with the camera in real time and automatically logs how long you hold it. Practice properly at home with 26 poses, 10 flows, and voice guidance.
Frequently Asked Questions (FAQ)
How long should I hold Upward Dog?
Yoga Play sets a default target of 20 seconds. The timer runs only while the pose is recognized, and you can adjust hold times in flows.
Is Upward Dog suitable for beginners?
Yes. Upward Dog is a beginner-level pose that you can practice by following the steps, even if you are new to yoga. Stop right away if you feel pain.
How does Yoga Play check Upward Dog?
It finds your key joints in real time with the phone camera and compares them with the rules for the pose. While the rules are met, the skeleton turns green and your hold time is logged. Video is processed only on your device.