Upward-Facing Dog Pose Urdhva mukha shvanasana

1 min
28 score
4 kcal
Upward-Facing Dog Pose
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

don't give up!

You've completed your lesson in 5 минут. To have your lesson counted and added to your statistics, you should practice for at least a few seconds

Favorable effect

  • Strengthens the hands
  • Improves flexibility of the spine
  • Strengthens the back muscles
  • Promotes good posture
  • Develops chest cavity
  • Relaxes the abdominal muscles

Contraindications

Pregnancy
Lower back injuries

Technique of execution

Place your palms on the floor and push yourself forward, so that your weight is distributed between your feet and hands. Keep your shoulders directly above your wrists and knees above the floor. Extend up through the crown of your head. Arch your back. Breathe evenly. Then slowly sit down on your heels. Keep your back straight. Rest your hands on your thighs.

Upload date:2024-03-26T19:58:38+03:00

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

1
If you are unable to get into the full version of this pose without strain, try practicing Sphynx Pose first. Once you feel very comfortable in Sphynx Pose, gradually attempt downward dog for brief holds.
2
When in the posture, focus on relaxing your neck and shoulders pushing your shoulder blades towards your tailbone.

Where can I meet

Lesson search
Challenges

Upward-Facing Dog Pose occurs 60 times in 60 lessons

Theme Title Time
Blood Pressure 25 min
Blood Pressure 20 min
Arms
Strong Arms 15 min
15 min
Arms
Strong Arms 20 min
20 min
Arms
Strong Arms 25 min
25 min
Arms
Strong Arms 30 min
30 min
Arms
Strong Arms 45 min
45 min
Arms
Strong Arms 60 min
60 min
Arms
Strong Arms 90 min
90 min
Immunity
Immune Boost 60 min
60 min
Immunity
Immune Boost 90 min
90 min
Cystitis 10 min
Cystitis 15 min
Cystitis 20 min
Cystitis 25 min
Cystitis 30 min
Cystitis 45 min
Cystitis 60 min
Cystitis 90 min
Relax
Anti-Stress 90 min
90 min
Energy 60 min
Energy 90 min
Energy
Cheer U Up 45 min
45 min
Energy
Cheer U Up 60 min
60 min
Energy
Cheer U Up 90 min
90 min
Relax
Night Yoga 45 min
45 min
Relax
Night Yoga 60 min
60 min
Relax
Night Yoga 90 min
90 min
Sports
Pre-Run 60 min
60 min
Sports
Pre-Run 90 min
90 min
Sex 60 min
Head
Healthy Neck 60 min
60 min
Head
Healthy Neck 90 min
90 min
Kidneys 30 min
Kidneys 60 min
Kidneys 90 min
Lungs 15 min
Lungs 20 min
Lungs 25 min
Lungs 30 min
Lungs 45 min
Blood Pressure 90 min
Traveling
Post Roadtrip 20 min
20 min
Traveling
Post Roadtrip 25 min
25 min
Traveling
Post Roadtrip 30 min
30 min
Traveling
Post Roadtrip 45 min
45 min
Traveling
Post Roadtrip 60 min
60 min
Traveling
Post Roadtrip 90 min
90 min
Traveling
Postflight 45 min
45 min
Traveling
Postflight 60 min
60 min
Liver
Quit Drinking 90 min
90 min
Habits
Quit Smoking 60 min
60 min
Habits
Quit Smoking 90 min
90 min
Energy 20 min
Depression 30 min
Energy 25 min
Kidneys 90 min
Relax 60 min
Weight Loss
Fit Body 90 min
90 min
Stress
Inner Harmony 90 min
90 min

Upward-Facing Dog Pose occurs 72 times in 77 challenges

Theme Title Duration Day
Immunity 4 w. 19
Flexibility
Flexible Body in 28 Days 4 w.
Day: 17, 21, 27
4 w. 17, 21, 27
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 3, 10
4 w. 3, 10
Back
Healthy Spine in 28 Days 4 w.
Day: 17, 28
4 w. 17, 28
Joints 4 w. 19
Energy 4 w. 22
Sleep 4 w. 28
Back
Royal Posture in 28 Days 4 w.
Day: 13, 20
4 w. 13, 20
Abs
6-Pack in 28 Days 4 w.
Day: 7
4 w. 7
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 11, 13
2 w. 11, 13
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 7
1 w. 7
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 3, 9, 10
3 w. 3, 9, 10
Self-Esteem 4 w. 9
Waist
Slim Waist in 28 Days 4 w.
Day: 3
4 w. 3
Arms
Strong Arms in 28 Days 4 w.
Day: 1, 2, 20, 21
4 w. 1, 2, 20, 21
Relax
Relaxation in 28 Days 4 w.
Day: 13
4 w. 13
Depression 2 w. 8
Abs
6-Pack in 14 Days 2 w.
Day: 1, 5, 6
2 w. 1, 5, 6
Stress 2 w. 2
Waist 2 w. 5
Energy 2 w. 11
Back
Royal Posture in 14 Days 2 w.
Day: 9, 10, 12
2 w. 9, 10, 12
Joints 2 w. 1
Flexibility
Flexible Body in 14 Days 2 w.
Day: 3, 4, 5, 6, 8, 13
2 w. 3, 4, 5, 6, 8, 13
Arms
Strong Arms in 7 Days 1 w.
Day: 1
1 w. 1
Sleep
Healthy Sleep in 7 Days 1 w.
Day: 3, 4, 7
1 w. 3, 4, 7
Abs
6-Pack in 7 Days 1 w.
Day: 1, 2
1 w. 1, 2
Depression 1 w. 1, 2, 3
Energy
Energy Wake Up in 14 Days 2 w.
Day: 1, 8, 14
2 w. 1, 8, 14
Legs 2 w. 1
Relax
Relaxation in 14 Days 2 w.
Day: 5, 9
2 w. 5, 9
Flexibility
Flexible Body in 21 Days 3 w.
Day: 10, 11, 12, 13, 15, 20
3 w. 10, 11, 12, 13, 15, 20
Stress 3 w. 9
Depression
Overcoming Depression in 21 Days 3 w.
Day: 1, 2, 3, 15
3 w. 1, 2, 3, 15
Joints 3 w. 8
Energy
Energy Wake Up in 7 Days 3 w.
Day: 8, 15, 21
3 w. 8, 15, 21
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 3, 4, 7
3 w. 3, 4, 7
Back
Royal Posture in 21 Days 3 w.
Day: 16, 17, 19
3 w. 16, 17, 19
Abs
6-Pack in 21 Days 3 w.
Day: 1, 2, 8, 12, 13
3 w. 1, 2, 8, 12, 13
Energy 3 w. 18
Waist
Slim Waist in 21 Days 3 w.
Day: 12
3 w. 12
Legs 3 w. 8
Arms 3 w. 1
Relax
Relaxation in 21 Days 3 w.
Day: 12, 16
3 w. 12, 16
Habits 1 w. 3
Habits 2 w. 1
Habits
Quit Smoking in 21 Days 3 w.
Day: 2, 10, 16
3 w. 2, 10, 16
Habits
Quit Smoking in 28 Days 4 w.
Day: 16, 25, 27
4 w. 16, 25, 27
Habits 3 w. 14
Habits
Stop Drinking in 28 Days 4 w.
Day: 1, 4, 11, 24, 27
4 w. 1, 4, 11, 24, 27
Energy
Static complex in 14 days 2 w.
Day: 1, 4
2 w. 1, 4
Energy
Static complex in 21 days 3 w.
Day: 4, 7, 12
3 w. 4, 7, 12
Energy
Static complex in 28 days 4 w.
Day: 5, 8, 17, 20
4 w. 5, 8, 17, 20
Stress 1 w. 2
Stress
Release from anxiety in 21 days 3 w.
Day: 14, 16, 19
3 w. 14, 16, 19
Stress
Release from anxiety in 28 days 4 w.
Day: 1, 6, 19, 24
4 w. 1, 6, 19, 24
Back 4 w. 9
Sex 12 w. 15, 57
Split
Side split in 28 days 4 w.
Day: 4, 10
4 w. 4, 10
Split
Side split in 35 days 5 w.
Day: 13, 19
5 w. 13, 19
Weight Loss 2 w. 1, 2
Weight Loss 3 w. 3
Weight Loss 4 w. 17
Joints
Hip Opening in 21 Days 3 w.
Day: 2, 9
3 w. 2, 9
Joints
Hip Opening in 28 Days 4 w.
Day: 11, 19
4 w. 11, 19
Harmony
Inner Harmony in 7 Days 1 w.
Day: 1, 2, 3
1 w. 1, 2, 3
Harmony 2 w. 4
Harmony
Inner Harmony in 21 Days 3 w.
Day: 20, 21
3 w. 20, 21
Harmony
Inner Harmony in 28 Days 4 w.
Day: 2, 17, 22
4 w. 2, 17, 22
Cardio 2 w. 5
Cardio
Healthy Heart in 21 Days 3 w.
Day: 6, 11
3 w. 6, 11
Cardio
Healthy Heart in 28 Days 4 w.
Day: 19, 22, 24
4 w. 19, 22, 24

Details of the exercise

Category
Plank Variations
Duration
1 minute
Energy consumption
4 kcal

Reward

Flexibility
6
Stamina
6
Focus
3
Strength
7
Mobility
5
Balance
1

Popularity 83 out of 444

Often used
in ready-made lessons
60 lessons
Often used
in ready-made courses
77 challenges

Where can I meet

Lesson search
Challenges

Upward-Facing Dog Pose occurs 60 times in 60 lessons

Theme Title Time
Blood Pressure 25 min
Blood Pressure 20 min
Arms
Strong Arms 15 min
15 min
Arms
Strong Arms 20 min
20 min
Arms
Strong Arms 25 min
25 min
Arms
Strong Arms 30 min
30 min
Arms
Strong Arms 45 min
45 min
Arms
Strong Arms 60 min
60 min
Arms
Strong Arms 90 min
90 min
Immunity
Immune Boost 60 min
60 min
Immunity
Immune Boost 90 min
90 min
Cystitis 10 min
Cystitis 15 min
Cystitis 20 min
Cystitis 25 min
Cystitis 30 min
Cystitis 45 min
Cystitis 60 min
Cystitis 90 min
Relax
Anti-Stress 90 min
90 min
Energy 60 min
Energy 90 min
Energy
Cheer U Up 45 min
45 min
Energy
Cheer U Up 60 min
60 min
Energy
Cheer U Up 90 min
90 min
Relax
Night Yoga 45 min
45 min
Relax
Night Yoga 60 min
60 min
Relax
Night Yoga 90 min
90 min
Sports
Pre-Run 60 min
60 min
Sports
Pre-Run 90 min
90 min
Sex 60 min
Head
Healthy Neck 60 min
60 min
Head
Healthy Neck 90 min
90 min
Kidneys 30 min
Kidneys 60 min
Kidneys 90 min
Lungs 15 min
Lungs 20 min
Lungs 25 min
Lungs 30 min
Lungs 45 min
Blood Pressure 90 min
Traveling
Post Roadtrip 20 min
20 min
Traveling
Post Roadtrip 25 min
25 min
Traveling
Post Roadtrip 30 min
30 min
Traveling
Post Roadtrip 45 min
45 min
Traveling
Post Roadtrip 60 min
60 min
Traveling
Post Roadtrip 90 min
90 min
Traveling
Postflight 45 min
45 min
Traveling
Postflight 60 min
60 min
Liver
Quit Drinking 90 min
90 min
Habits
Quit Smoking 60 min
60 min
Habits
Quit Smoking 90 min
90 min
Energy 20 min
Depression 30 min
Energy 25 min
Kidneys 90 min
Relax 60 min
Weight Loss
Fit Body 90 min
90 min
Stress
Inner Harmony 90 min
90 min

Upward-Facing Dog Pose occurs 72 times in 77 challenges

Theme Title Duration Day
Immunity 4 w. 19
Flexibility
Flexible Body in 28 Days 4 w.
Day: 17, 21, 27
4 w. 17, 21, 27
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 3, 10
4 w. 3, 10
Back
Healthy Spine in 28 Days 4 w.
Day: 17, 28
4 w. 17, 28
Joints 4 w. 19
Energy 4 w. 22
Sleep 4 w. 28
Back
Royal Posture in 28 Days 4 w.
Day: 13, 20
4 w. 13, 20
Abs
6-Pack in 28 Days 4 w.
Day: 7
4 w. 7
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 11, 13
2 w. 11, 13
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 7
1 w. 7
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 3, 9, 10
3 w. 3, 9, 10
Self-Esteem 4 w. 9
Waist
Slim Waist in 28 Days 4 w.
Day: 3
4 w. 3
Arms
Strong Arms in 28 Days 4 w.
Day: 1, 2, 20, 21
4 w. 1, 2, 20, 21
Relax
Relaxation in 28 Days 4 w.
Day: 13
4 w. 13
Depression 2 w. 8
Abs
6-Pack in 14 Days 2 w.
Day: 1, 5, 6
2 w. 1, 5, 6
Stress 2 w. 2
Waist 2 w. 5
Energy 2 w. 11
Back
Royal Posture in 14 Days 2 w.
Day: 9, 10, 12
2 w. 9, 10, 12
Joints 2 w. 1
Flexibility
Flexible Body in 14 Days 2 w.
Day: 3, 4, 5, 6, 8, 13
2 w. 3, 4, 5, 6, 8, 13
Arms
Strong Arms in 7 Days 1 w.
Day: 1
1 w. 1
Sleep
Healthy Sleep in 7 Days 1 w.
Day: 3, 4, 7
1 w. 3, 4, 7
Abs
6-Pack in 7 Days 1 w.
Day: 1, 2
1 w. 1, 2
Depression 1 w. 1, 2, 3
Energy
Energy Wake Up in 14 Days 2 w.
Day: 1, 8, 14
2 w. 1, 8, 14
Legs 2 w. 1
Relax
Relaxation in 14 Days 2 w.
Day: 5, 9
2 w. 5, 9
Flexibility
Flexible Body in 21 Days 3 w.
Day: 10, 11, 12, 13, 15, 20
3 w. 10, 11, 12, 13, 15, 20
Stress 3 w. 9
Depression
Overcoming Depression in 21 Days 3 w.
Day: 1, 2, 3, 15
3 w. 1, 2, 3, 15
Joints 3 w. 8
Energy
Energy Wake Up in 7 Days 3 w.
Day: 8, 15, 21
3 w. 8, 15, 21
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 3, 4, 7
3 w. 3, 4, 7
Back
Royal Posture in 21 Days 3 w.
Day: 16, 17, 19
3 w. 16, 17, 19
Abs
6-Pack in 21 Days 3 w.
Day: 1, 2, 8, 12, 13
3 w. 1, 2, 8, 12, 13
Energy 3 w. 18
Waist
Slim Waist in 21 Days 3 w.
Day: 12
3 w. 12
Legs 3 w. 8
Arms 3 w. 1
Relax
Relaxation in 21 Days 3 w.
Day: 12, 16
3 w. 12, 16
Habits 1 w. 3
Habits 2 w. 1
Habits
Quit Smoking in 21 Days 3 w.
Day: 2, 10, 16
3 w. 2, 10, 16
Habits
Quit Smoking in 28 Days 4 w.
Day: 16, 25, 27
4 w. 16, 25, 27
Habits 3 w. 14
Habits
Stop Drinking in 28 Days 4 w.
Day: 1, 4, 11, 24, 27
4 w. 1, 4, 11, 24, 27
Energy
Static complex in 14 days 2 w.
Day: 1, 4
2 w. 1, 4
Energy
Static complex in 21 days 3 w.
Day: 4, 7, 12
3 w. 4, 7, 12
Energy
Static complex in 28 days 4 w.
Day: 5, 8, 17, 20
4 w. 5, 8, 17, 20
Stress 1 w. 2
Stress
Release from anxiety in 21 days 3 w.
Day: 14, 16, 19
3 w. 14, 16, 19
Stress
Release from anxiety in 28 days 4 w.
Day: 1, 6, 19, 24
4 w. 1, 6, 19, 24
Back 4 w. 9
Sex 12 w. 15, 57
Split
Side split in 28 days 4 w.
Day: 4, 10
4 w. 4, 10
Split
Side split in 35 days 5 w.
Day: 13, 19
5 w. 13, 19
Weight Loss 2 w. 1, 2
Weight Loss 3 w. 3
Weight Loss 4 w. 17
Joints
Hip Opening in 21 Days 3 w.
Day: 2, 9
3 w. 2, 9
Joints
Hip Opening in 28 Days 4 w.
Day: 11, 19
4 w. 11, 19
Harmony
Inner Harmony in 7 Days 1 w.
Day: 1, 2, 3
1 w. 1, 2, 3
Harmony 2 w. 4
Harmony
Inner Harmony in 21 Days 3 w.
Day: 20, 21
3 w. 20, 21
Harmony
Inner Harmony in 28 Days 4 w.
Day: 2, 17, 22
4 w. 2, 17, 22
Cardio 2 w. 5
Cardio
Healthy Heart in 21 Days 3 w.
Day: 6, 11
3 w. 6, 11
Cardio
Healthy Heart in 28 Days 4 w.
Day: 19, 22, 24
4 w. 19, 22, 24
Урок 171 ( Upward-Facing Dog Pose )

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