Posted: September 12, 2018
Upward Facing Dog Pose — Urdhva Mukha Svasana (OORD-vaa-MOO-kaa-shvaa-SUN aa) — is a back-bending posture that strengthens the arms, wrists, and spine. Upward Facing Dog Pose also stretches the back and relieves the body of lower backache. The pose gets its name from the Sanskrit words urdhva, meaning upward, mukha, meaning face, svana, meaning dog, and asana, meaning pose.
Level of Difficulty: Beginner
Step-by-Step Instructions
Lie flat on your belly with the top of your feet facing down. Stretch your arms down the sides of your body.
Bend your elbows and spread your palms beside the lowest rib.
As you inhale, press your palms firmly on the mat and slowly lift your torso, hips and knees off the mat. The entire weight of your body should be resting on your palms and top of the feet.
You may look straight ahead or tilt your head slightly upwards.
Ensure that your wrists are in line with your shoulders and your neck is not strained.
Stay in the posture for 5-10 breaths.
As you exhale, slowly lower your knees, hips and torso back on the mat.
Benefits
- Stretches and strengthens the back
- Relieves lower backache
- Strengthens the arms and wrists
- Improves posture
- Stimulates the abdominal organs
Precautions
- Back injury
- Carpel Tunnel Syndrome
- Pregnancy
Modifications and Variations
- To Modify : If lifting your legs fully off the ground is too difficult, work your way up to the full posture by starting with your shins on the ground.
- To Increase the Challenge: Be sure to move your shoulder blades down your back and shine your heart forward through your chest to maximize the chest-opening in this pose.
Preparatory Poses and Follow up Poses
- Cobra Pose | Bhujangasana (Preparatory)
- Bridge Pose | Setu Bandhasana (Preparatory)
- Standing Backward Bend | Ardha Chakrasana (Preparatory)
- Bow Pose | Dhanurasana (Follow Up)
- Fish Pose | Matsyasana (Follow Up)
Browse our entire yoga poses library and learn more about each yoga pose in detail.
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