Upward Dog: Beginner Backbend Benefits & How to Do It
- Yoga Journal's archives series features articles originally published in past issues, beginning in 1975.This article first appeared in the November-December 1983 issue of Yoga Journal.
- Upward Facing Dog Pose (Urdhva Mukha Svanasana) is a good starting point for backbends and effectively strengthens the arms.
- Iyengar noted that well-executed Upward Facing Dog can rejuvenate the spine, expand the lungs, and increase blood flow to the pelvis.
Published January 28, 2026 12:43PM
Yoga Journal’s archives series features articles originally published in past issues, beginning in 1975.This article first appeared in the November-December 1983 issue of Yoga Journal.
Upward Facing Dog Pose (Urdhva Mukha Svanasana) is a good starting point for backbends and effectively strengthens the arms. Beginners can practice it to learn chest opening and lower back stabilization-essential foundations for more advanced poses and injury prevention.
B.K.S. Iyengar noted that well-executed Upward Facing Dog can rejuvenate the spine, expand the lungs, and increase blood flow to the pelvis. It stretches the front of the thighs and hip flexors,which,when tight,can cause excessive arching in the lower back when standing. Remember, the lower back has a natural, gentle curve; consistently increasing or decreasing this curve can lead to pain.
Upward Facing Dog and Your Lower Back
When extending the spine, remember the lumbar spine (lower back) extends easily due to the angle of its joints. the thoracic spine (mid-back) doesn’t extend as readily, due to its joint angles and vertebral structure. Thus, backbends frequently enough result in too much curve in the lumbar spine and not enough in the thoracic spine.
Though,wiht awareness,you can stabilize the lumbar area by engaging the buttocks and legs (not the feet) and extend the thoracic area by lifting the chest and pressing with the arms. This creates a more even spinal curve, avoiding lower back strain while strengthening supporting muscles.
For lower back strain, bringing one or both knees to the chest while lying down often provides relief. Though, this doesn’t prevent future problems as it doesn’t strengthen the back. spinal extension is what builds back muscle strength and support.
upward Facing Dog also benefits the lower back indirectly. Keeping the thoracic spine flexible prevents excessive curvature, which can flatten the lumbar spine and cause pain. Maintaining good thoracic alignment supports a healthy lumbar spine.
Strong arms, developed through poses like Upward Facing Dog, are also helpful in daily life when lifting, carrying, and moving objects.