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Upward-Facing Dog Pose
Also Known as Urdhva Mukha Svanasana
About the Upward-Facing Dog Pose / Urdhva Mukha Svanasana
This is a backward bend type of asana. It is relatively easy to perform.
Benefits of Upward-Facing Dog Pose / Urdhva Mukha Svanasana
* The pose helps you in strengthening your arms, wrists and spine.
* The pose helps you in improving your posture.
* The pose helps you in stretching your abdomen, chest, lungs, and shoulders.
* The pose helps you to stimulate the organs in the abdominal region
* The pose helps you firm up your buttocks.
* The pose helps you alleviate mild fatigue, and depression.
The pose has found use in therapeutic treatment of the following:
* Asthma
* Sciatica
How to do Upward-Facing Dog Pose?
Step 1: you can begin from the Chaturanga Dandasana pose. Simply roll the toes over onto the floor, bringing the body forward along with it. As you do it, do not allow your thighs to touch the ground.
Step 2: Balance your body's weight on your shoulders. Ensure that they are always on top of your wrists.
Step 3: Ensure that your legs are off the floor all this while. Support this lift by pressing the top of your feet into the floor.
Step 4: Extend your neck fully and take your gaze up towards the ceiling.
Step 5: Stay in the pose for about a minute. Retrace your steps in order to come out of the pose.
More about the pose/asana
A word of caution!
The Upward-Facing Dog Pose is not to be performed if you are suffering from any of the following ailments/injuries:
* Back injury
* Headache
* Carpal tunnel syndrome
* Pregnancy
Tips for beginners
Practitioners who have recently begun doing this pose might show a tendency to slip in the "turtle neck" pose (the shoulders coming very close to the ears). This can be avoided by relaxing the shoulders and pulling them towards the lower back. At the same time, the neck can be extended to as far as possible. You can even use a prop (like wooden blocks underneath your hands).
Props and Modifications
The biggest challenge is to leek the legs off the floor all the while. This is not easy for most beginner level practitioners and slightly difficult for intermediate practitioners. This can be avoided with the help of a prop. A folded blanket would be perfect for it. You can place it just underneath the top of your thighs. However, do not fully rest your thighs on it. Only try to bring your tailbone close to it.
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