Urdhvamukha Svanasana Posture

The word “urdhva” is derived from Sanskrit word meaning “upward”; “mukha” meaning “facing” and “asana” meaning “posture” or “seat”.

Steps To Be Followed:

  • Lie down on your chest with your legs together.
  • Keep your palms beside your hips.
  • Now inhaling slowly come up making your elbows straight, pull your shoulder blades behind.
  • Lift your hips, thighs and knees off the mat.
  • Your weight resting on your palms and feet.
  • Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
  • Now slowly lie down on your chest and relax in makarasana.


  • It helps in strengthening the back.
  • It helps in relieving lower back pain.
  • It helps in strengthening the arms and wrist.
  • It helps in improving the digestion.
  • It helps in relieving sciatica, depression and fatigue.


Back injuries, Carpel tunnel syndrome, Headaches, Pregnancy

Disclaimer:- Please practice under the supervision of Yoga Teacher/ Yoga expert