Upward Facing Dog Pose (Urdhva Mukha Svanasana) – Learn This Asana In 3 Easy Steps | Yoga With Nutan

URDHVA MUKHA SVANASANA POSE

Sanskrit Name – Urdhva Mukha Svanasana

Sanskrit Name Meaning – Urdhva – Upward, Mukha – Face, Svan – Dog, Asana - Pose

Type of Asana – Backbend Yoga Pose

Target Areas – Full Body


WHAT IS UPWARD FACING DOG POSE (URDHVA MUKHA SVANASANA)?

Upward Facing Dog Pose (Urdhva Mukha Svanasana) is a chest opening backbend Yoga pose that energises your whole body and forms part of the Surya Namaskar sequence.


DO NOT PRACTICE UPWARD FACING DOG POSE (URDHVA MUKHA SVANASANA) IF:

  1. You’ve injured your back

BENEFITS OF UPWARD FACING DOG POSE (URDHVA MUKHA SVANASANA)

  1. Improves posture and balance

  2. Stimulates abdominal organs

  3. Strengthens your spine, arms and wrists

HOW TO PRACTICE UPWARD FACING DOG POSE (URDHVA MUKHA SVANASANA) IN 3 EASY STEPS

  1. Start by laying down on your stomach with your feet hip width apart and your hands placed besides your lower ribs. Press down on your hands and feet. Inhale, straighten your arms and lift your legs.

  2. Open your chest, draw it forward and up. Keep your shoulders back and make sure the bend of your neck is aligned with bend of your spine.

  3. Hold the pose for as long as you feel comfortable.

UPWARD FACING DOG POSE (URDHVA MUKHA SVANASANA) VARIATION – KNEES DOWN

Try this asana with your knees down if lifting them of the ground is proving difficult.


PREPARATORY POSES


Cobra Pose – Bhujangasana


Sphinx Pose - Salamba Bhujangasana


Bow Pose – Dhaurasana


Setu Bandha Sarvangasana – Bridge Pose


FOLLOW UP POSES


Downward Facing Dog Pose - Adho Mukha Svanasana


Child’s Pose - Balasana

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