Yoga : Urdhva Mukha Shvanasana (Upward-Facing Dog Pose) - how to do this excercise

 


Urdhva Mukha Shvanasana, or Upward-Facing Dog Pose, is a foundational backbend in yoga that strengthens the upper body while opening the chest and improving spinal flexibility. The name comes from Sanskrit: "Urdhva Mukha" means "upward-facing," and "Shvanasana" means "dog pose." This posture is commonly practiced in Sun Salutations and Vinyasa flows.

How to Perform Urdhva Mukha Shvanasana

  1. Starting Position: Lie flat on your stomach with your legs extended and feet hip-width apart, toes pointing backward.
  2. Hand Placement: Place your palms beside your chest, fingers pointing forward, and elbows close to your body.
  3. Lifting the Body: Inhale and press firmly into your palms as you straighten your arms, lifting your torso and thighs off the ground.
  4. Opening the Chest: Roll your shoulders back and lift your chest, engaging your core while keeping your neck in a neutral position.
  5. Leg Engagement: Keep your legs active and slightly lifted without touching the ground.
  6. Hold the Pose: Maintain this posture for 20-30 seconds, breathing deeply.
  7. Releasing the Pose: Exhale and gently lower your body back to the mat or transition into another pose like Adho Mukha Shvanasana (Downward-Facing Dog).

Benefits of Urdhva Mukha Shvanasana

  • Strengthens the Upper Body: Builds strength in the arms, shoulders, and upper back.
  • Improves Spinal Flexibility: Enhances mobility in the spine and reduces stiffness.
  • Opens the Chest & Lungs: Expands the ribcage, improving lung capacity and breathing efficiency.
  • Stimulates Abdominal Organs: Aids digestion and improves circulation to the abdominal region.
  • Alleviates Stress & Fatigue: Promotes relaxation and helps reduce anxiety.
  • Enhances Posture: Helps correct slouching and promotes a more upright posture.

Precautions

  • Avoid if you have recent or chronic injuries in the back, shoulders, or wrists.
  • People with carpal tunnel syndrome should practice with care or modify the pose.
  • Those with herniated discs or severe lower back pain should consult a yoga instructor before performing.
  • Pregnant women should avoid deep backbends unless advised otherwise.
  • Do not force the backbend; move within a comfortable range to prevent strain.

Practicing Urdhva Mukha Shvanasana with proper alignment and awareness can help develop strength, flexibility, and overall well-being.


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