beginner level

• shoulders down and back
• external rotation of the shoulders
• chest up
• expand the chest
• push body upwards
• straighten the lower back
• forearms - internal rotation
• wrists under shoulders
• shoulder blades together and down
• elbows back, maintaining a slight bend
• thighs engaged
• active quadriceps
• toes up, do not roll outwards
• kneecaps towards hips
• pubic bone towards the navel
• wrists under shoulders

Urdhva Mukha Svanasana is a basic and commonly used backbend. Proper alignment is important to ensure the safety of the practice and prepare the body for more advanced backbends.