Urdhva Mukha Svanasana – Upward Facing Dog Pose
Urdhva Mukha Svanasana is derived from the combination of the Sanskrit words Urdhva(Upward),mukha (face),svana (dog) andasana (posture or pose). The reason for the name Urdhva Mukha Svanasana is, this pose resembles the position of the upwardfacing dog. It is called as Upward Facing Dog Pose in English.
Preparatory poses for Urdhva Mukha Svanasana are Setu bandha sarvangasana and Bhujangasana; and the follow-up poses are Virasana and Tadasana.
Urdhva Mukha Svanasana helps to relive the back ache. It is one of the easiest yoga pose. Even beginners can do it easily.
STEP BY STEP GUIDE – UPWARD FACING DOG POSE
- Start with lying flat on your belly on the yoga mat.
- Bottom of the feet should face upwards.
- Place the hands beside the body.
- Bend your elbows.
- Place the palms near the lowest rib.
- Inhale; press the palms firmly against the floor.
- Now slowly lift the torso, hips and knees off from the yoga mat.
- Make sure that the entire upper body weight should be resting on your palms.
- You can either look straight ahead or you can slightly tilt your head backwards.
- Make sure that your wrists are in line with the shoulders.
- Hold in this position for few seconds (30 to 60 seconds).
- Exit the pose by exhale and slowly lift down the body on the yoga mat.
- Practise this pose at least thrice will give the more benefits.
BENEFITS OF UPWARD FACING DOG POSE
- Helps to cure the fatigue, sciatica and mild depression.
- Firms the buttocks.
- Regular practise will cure the asthma.
- Stretches the Thorax and Shoulder.
- Stimulates the abdominal organs.
- Strengthens the arms and spine.
- Stretches lungs, chest and abdomen.
- Improves the digestion system.
- Helps to stimulates the Lungs and abdomen
- Improves the overall posture.
- Strengthens the Wrist, Arm and Vertebral column.
- Increases the blood flow to the entire body.
DO’S, DONT’S & TIPS FOR UPWARD FACING DOG POSE
People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.
- Carpal tunnel syndrome
- Back injury
Practise this yoga daily, will yield the better results.
It’s good to do this pose in the morning with empty stomach.
Always listen to your body, and know your limits. While practise, if you find any pain or discomfort, please exit the pose and ask for the expert’s guidance and doctor’s advice.