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Backbend Asana · Beginner (Level 1) · Catalog #800566

Upward-Facing Dog at the Wall Urdhva Mukha Svanasana (wall)

Upward-Facing Dog practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

Practice Upward-Facing Dog at the Wall (Urdhva Mukha Svanasana (wall)) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.
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Upward-Facing Dog at the Wall (Urdhva Mukha Svanasana (wall)) — Backbend Yoga Posture Illustration

Upward-Facing Dog at the Wall (Urdhva Mukha Svanasana (wall)) — Backbend posture targeting Back, Chest, Triceps, Glutes · Inhale to open breath · Upward drishti.

Vāta: Pacifies (-1) Pitta: Mildly Increases (+1) Kapha: Pacifies (-1)
Sanskrit Name
Urdhva Mukha Svanasana (wall)
Posture Family
Backbend
Difficulty
Beginner (Level 1)
Recommended Hold
15 seconds
Breath Pattern
Inhale to open
Drishti (Gaze)
Upward
Target Muscles
Back, Chest, Triceps, Glutes
Energy Expenditure
3.2 METs

Alignment, Breath & Drishti Cues for Upward-Facing Dog at the Wall

Upward-Facing Dog at the Wall (Urdhva Mukha Svanasana (wall)) belongs to the Backbend posture family and engages the Back, Chest, Triceps, Glutes at an intensity of approximately 3.2 METs. Upward-Facing Dog practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

  • Breath Rhythm: Maintain Inhale to open throughout the 15-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Upward to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Back, Chest, Triceps, Glutes.
  • Minimum Recommended Age: 8 years (96 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Mildly Increases (+1) — keep the jaw, temples, and abdomen soft when holding for 15 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Wrist injury
  • Low back injury
  • Pregnancy

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