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Dynamic Upward-Facing Dog Urdhva mukha shvana laghugamana kriya

1 min
30 score
5 kcal
Plank Variations
Dynamic
Dynamic Upward-Facing Dog
hourglass-icon 1 min
asana miniature
00:53
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Favorable effect

  • Stimulates the functioning of the urinary bladder
  • Stimulates the functioning of the prostate gland
  • Strengthens the hands
  • Improves flexibility of the spine
  • Strengthens the back muscles
  • Strengthens the hip muscles
  • Strengthens the gluteus maximus

Contraindications

Pregnancy
Wrists injuries
Lower back injuries

Technique of execution

Put your hands on the floor. Push yourself forward. So that your weight is distributed between your balls of your feet and hands. Keep your shoulders directly above your wrists, and knees above the floor. Bend your right leg. Then raise your right leg into a vertical position. Come back down to the floor. Bring your feet together. Repeat on the other leg. Continue this movement. Focus on your breath. Find the rhythm of movement that's comfortable for you. Then stop this movement. Sit back on your heels.

Upload date:2025-09-22T10:19:45+00:00

What to do if it does not work out, as in the video

1
If you struggle to lift your feet up, practice Upward-Facing Dog.

Where can I meet

Lesson search
Challenges

Dynamic Upward-Facing Dog occurs 9 times in ready-made lessons

Theme Title Time
Glutes
Tight Butt 60 min
60 min
Glutes
Tight Butt 90 min
90 min
Sports
Tennis Sequence 20 min
20 min
Sports
Tennis Sequence 25 min
25 min
Sports
Tennis Sequence 30 min
30 min
Lungs
Lungs Lymphatic Drainage 60 min
60 min
Blood Pressure
Blood Pressure Depressor 45 min
45 min
Back
Yoga for Hyperkyphosis 25 min
25 min
Joints
Healthy Knees 90 min
90 min

Dynamic Upward-Facing Dog occurs 36 times in ready-made courses

Theme Title Duration Day
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 20, 22
4 w. 20, 22
Waist
Slim Waist Challenge in 14 Days 2 w.
Day: 7, 8, 11
2 w. 7, 8, 11
Legs
Slender Legs in 7 Days 1 w.
Day: 7
1 w. 7
Glutes
Tight Butt in 7 Days 1 w.
Day: 3, 4
1 w. 3, 4
Back
Royal Posture in 7 Days 1 w.
Day: 5
1 w. 5
Back
Royal Posture in 21 Days 3 w.
Day: 5
3 w. 5
Waist
Slim Waist in 21 Days 3 w.
Day: 14, 15, 18
3 w. 14, 15, 18
Glutes
Tight Butt in 21 Days 3 w.
Day: 3, 4
3 w. 3, 4
Legs
Slender Legs in 21 Days 3 w.
Day: 7
3 w. 7
Habits
Quit Smoking in 14 Days 2 w.
Day: 6
2 w. 6
Habits
Quit Smoking in 21 Days 3 w.
Day: 10
3 w. 10
Habits
Quit Smoking in 28 Days 4 w.
Day: 16
4 w. 16
Energy
Static complex in 28 days 4 w.
Day: 25
4 w. 25
Stress
Release from anxiety in 14 days 2 w.
Day: 8
2 w. 8
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 20, 40
12 w. 20, 40
Split
Side split in 35 days 5 w.
Day: 25
5 w. 25
Weight Loss
Edema Reduction in 7 Days 1 w.
Day: 4
1 w. 4
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 9
3 w. 9
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 20
4 w. 20
Cardio
Healthy Heart in 14 Days 2 w.
Day: 11
2 w. 11
Cardio
Healthy Heart in 21 Days 3 w.
Day: 1
3 w. 1
Cardio
Healthy Heart in 28 Days 4 w.
Day: 2, 6, 25, 27
4 w. 2, 6, 25, 27
Advanced
Yoga for Advanced in 14 days 2 w.
Day: 11
2 w. 11
Advanced
Yoga for Advanced in 21 days 3 w.
Day: 9
3 w. 9
After Pregnancy
Recovery After Childbirth in 14 Days 2 w.
Day: 9
2 w. 9
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 24
4 w. 24
Neck
Healthy Neck in 14 Days 2 w.
Day: 5
2 w. 5
Neck
Healthy Neck in 21 Days 3 w.
Day: 2
3 w. 2
Neck
Healthy Neck in 28 Days 4 w.
Day: 9
4 w. 9
Head
Relief from headache in 21 days 3 w.
Day: 18
3 w. 18
Weight Loss
Slim Body in 14 Days 2 w.
Day: 4
2 w. 4
Weight Loss
Slim Body in 21 Days 3 w.
Day: 20
3 w. 20
Weight Loss
Slim Body in 28 Days 4 w.
Day: 11, 26
4 w. 11, 26
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 16
3 w. 16
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 6, 11
4 w. 6, 11
Digestion
Healthy Digestion in 21 Days 3 w.
Day: 3
3 w. 3

Details of the exercise

Category
Plank Variations
Mechanics
Dynamic
Complexity
For Advanced
Duration
1 minute
Energy consumption
5 kcal
Popularity
317 out of 441

Where can I meet

Lesson search
Challenges

Dynamic Upward-Facing Dog occurs 9 times in ready-made lessons

Lesson Duration
Tight Butt 60 min
Tight Butt 90 min
Tennis Sequence 20 min
Tennis Sequence 25 min
Tennis Sequence 30 min
Lungs Lymphatic Drainage 60 min
Blood Pressure Depressor 45 min
Yoga for Hyperkyphosis 25 min
Healthy Knees 90 min

Dynamic Upward-Facing Dog occurs 36 times in ready-made courses

Theme Title Duration Day
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 20, 22
4 w. 20, 22
Waist
Slim Waist Challenge in 14 Days 2 w.
Day: 7, 8, 11
2 w. 7, 8, 11
Legs
Slender Legs in 7 Days 1 w.
Day: 7
1 w. 7
Glutes
Tight Butt in 7 Days 1 w.
Day: 3, 4
1 w. 3, 4
Back
Royal Posture in 7 Days 1 w.
Day: 5
1 w. 5
Back
Royal Posture in 21 Days 3 w.
Day: 5
3 w. 5
Waist
Slim Waist in 21 Days 3 w.
Day: 14, 15, 18
3 w. 14, 15, 18
Glutes
Tight Butt in 21 Days 3 w.
Day: 3, 4
3 w. 3, 4
Legs
Slender Legs in 21 Days 3 w.
Day: 7
3 w. 7
Habits
Quit Smoking in 14 Days 2 w.
Day: 6
2 w. 6
Habits
Quit Smoking in 21 Days 3 w.
Day: 10
3 w. 10
Habits
Quit Smoking in 28 Days 4 w.
Day: 16
4 w. 16
Energy
Static complex in 28 days 4 w.
Day: 25
4 w. 25
Stress
Release from anxiety in 14 days 2 w.
Day: 8
2 w. 8
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 20, 40
12 w. 20, 40
Split
Side split in 35 days 5 w.
Day: 25
5 w. 25
Weight Loss
Edema Reduction in 7 Days 1 w.
Day: 4
1 w. 4
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 9
3 w. 9
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 20
4 w. 20
Cardio
Healthy Heart in 14 Days 2 w.
Day: 11
2 w. 11
Cardio
Healthy Heart in 21 Days 3 w.
Day: 1
3 w. 1
Cardio
Healthy Heart in 28 Days 4 w.
Day: 2, 6, 25, 27
4 w. 2, 6, 25, 27
Advanced
Yoga for Advanced in 14 days 2 w.
Day: 11
2 w. 11
Advanced
Yoga for Advanced in 21 days 3 w.
Day: 9
3 w. 9
After Pregnancy
Recovery After Childbirth in 14 Days 2 w.
Day: 9
2 w. 9
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 24
4 w. 24
Neck
Healthy Neck in 14 Days 2 w.
Day: 5
2 w. 5
Neck
Healthy Neck in 21 Days 3 w.
Day: 2
3 w. 2
Neck
Healthy Neck in 28 Days 4 w.
Day: 9
4 w. 9
Head
Relief from headache in 21 days 3 w.
Day: 18
3 w. 18
Weight Loss
Slim Body in 14 Days 2 w.
Day: 4
2 w. 4
Weight Loss
Slim Body in 21 Days 3 w.
Day: 20
3 w. 20
Weight Loss
Slim Body in 28 Days 4 w.
Day: 11, 26
4 w. 11, 26
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 16
3 w. 16
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 6, 11
4 w. 6, 11
Digestion
Healthy Digestion in 21 Days 3 w.
Day: 3
3 w. 3

Reward

Flexibility
6
Stamina
7
Focus
4
Strength
6
Mobility
6
Balance
1
Урок 516 ( Dynamic Upward-Facing Dog )

1 / 1 асан
asana
00:53
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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В приложении Unagrande YogaClub доступны готовые уроки йоги, медитации и интенсивные курсы для решения самых разных задач.
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Dynamic Upward-Facing Dog: video with the correct technique of performing the asana

Information about asana
Technique of execution

Dynamic Upward-Facing Dog: video with the correct technique of performing the asana and a description of the asana. Watch free video tutorials online at home by Unagrande YogaClub. Install the application, it offers much more new, useful, and intensive yoga challenges!

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