In Upward Facing Dog (Urdhva Mukha Svanasana), what should you do with your chest and gaze?

• A. Lift your chest up and gaze forward
• B. Lower your chest and look down
• C. Tilt your head back and look to the side
• D. Relax your shoulders and close your eyes

Answer: (A)

In Upward Facing Dog, the chest opens by lifting the sternum and heart forward, while the gaze stays along the length of the mat. As you press through the palms and extend the arms, draw the shoulders down and back so the chest broadens toward the ceiling. Keeping the neck long, look forward (or slightly ahead of your hands) rather than tilting the head back or gazing upward too high; this protects the neck and maintains a safe spinal length. If you lower the chest, the backbend loses its lift and the spine can compress. Looking up or to the side can strain the neck, and closing the eyes or relaxing the shoulders to excess reduces stability. The goal is a lifted, open chest paired with a steady, forward gaze.