Upward-Facing Dog anatomy

Upward-Facing Dog · Urdhva Mukha Svanasana · Tư thế chó ngửa mặt

Upward-Facing Dog mainly works erector spinae, multifidus, triceps brachii, serratus anterior; it stretches wrist flexors, rectus abdominis, obliques, iliopsoas; latissimus dorsi, deltoid, rotator cuff stabilize.

3D anatomy model of Upward-Facing Dog: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

With straight arms and the tops of the feet on the floor, lift the chest and thighs off the floor into a backbend. The back muscles and triceps work while the front of the torso and hips lengthen.

Muscles in this pose

Working (contracting): Erector spinae, Multifidus, Triceps brachii, Serratus anterior, Trapezius, Quadriceps

Stretching: Wrist flexors, Rectus abdominis, Obliques, Iliopsoas, Pectoralis major, Rectus femoris, Tibialis anterior

Stabilizing: Latissimus dorsi, Deltoid, Rotator cuff, Gluteus maximus

Why these muscles work or stretch

Erector spinae · Working (contracting): Extends the spine
Triceps brachii · Working (contracting): Straightens the elbows
Trapezius · Working (contracting): Lower fibers draw the shoulders down
Quadriceps · Working (contracting): Keeps the knees straight and the thighs lifted
Wrist flexors · Stretching: Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
Rectus femoris · Stretching: Unlike the rest of the quadriceps, lengthened because the hip is extended
Tibialis anterior · Stretching: Tops of the feet press into the floor
Gluteus maximus · Stabilizing: Avoid clenching the buttocks

Practice cues

Press the floor away; draw the chest forward and up
Draw the shoulders down and back, away from the ears
Lift the thighs off the floor; press the tops of the feet down

Benefits

Strengthens the back muscles, triceps and shoulders
Stretches the abdominal wall, chest and front of the hips
May help improve posture and ease upper-back rounding
Improves spinal extension

Cautions / contraindications

Avoid during pregnancy or after recent abdominal surgery
Use caution with a wrist or shoulder injury
Go gently with low back pain or spinal stenosis: do a low Cobra instead
Use caution with neck pain: don't drop the head back

Easier variations

Do a low Cobra instead
Place your hands on blocks, or let the thighs rest on the floor

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Upward Plank Pose Purvottanasana
Sphinx Pose Salamba Bhujangasana
Kneeling Pigeon Pose Kapotasana
Cobra Pose Bhujangasana
Cow Pose Bitilasana
Low Lunge Anjaneyasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)