Yoga Postures
> Urdhva Mukha Svanasana
Common name: Upward-facing dog pose
Sanskrit: Urdhva Mukha Svanasana
English: urdva=up; mukha=face; svana=dog; asana=pose
Level:
Beginner
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Instructions
Start lying face-down on the mat with hands under shoulders, fingers spread. Elbows are back and close to the body. Legs are straight and together, toes flat.
Inhale and lift upper body and the legs from the mat, straightening arms and drawing the shoulders down the back.
Keep the leg and buttock muscles firm, legs together, upper feet grounding into the mat.
Work on opening and lifting the chest through the arms, while engaging the core muscles, drawing the navel towards the spine and avoiding flaring the ribs out.
The gaze is forward or slightly upward, but the neck stays long and spacious.
Continue to breathe steadily, lengthening on the inhale. Hold for 3 breaths, perhaps extending this over time
To come out of the pose, come to the floor and draw back into Balasana, child's pose, with arms either side of the body, or tuck or roll the toes over and lift up into Adho Mukha Svanasana (down-facing dog pose).
Work towards the pose from Sphinx or Cobra pose, developing strength in the back, shoulders and core. Use props to support, such as a folded blanket or mat under the front thighs.
Benefits
strengthens back, arm and buttock muscles
builds suppleness in shoulder muscles
stimulates the digestion
improves breathing and expands the chest
energising the body
can reduce tension, tiredness
can relieve sciatica.
Contraindications and Cautions
Back injury
Wrist or hand problems (try padding the heels of the hands, or adopt Sphinx pose)
headache and migraine
Pregnancy
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