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:
You’ve injured your back
BENEFITS OF UPWARD FACING DOG POSE (URDHVA MUKHA SVANASANA)
Improves posture and balance
Stimulates abdominal organs
Strengthens your spine, arms and wrists
HOW TO PRACTICE UPWARD FACING DOG POSE (URDHVA MUKHA SVANASANA) IN 3 EASY STEPS
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.
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.
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