Upward Facing Dog Pose - Urdhva Mukha Svanasana
About Upward Facing Dog Pose
The upward facing dog pose is categorized as a classic yoga backbend asana. It is a part of one of the vinyasa sequences of sun salutation yoga poses. Yoga beginners may face some difficulty while performing the upward facing dog pose since it is classified as an intermediate level yoga pose. Make sure that you have mastered all the beginner yoga poses before attempting the upward facing dog pose sequence. Additionally you can enlist the help of a yoga teacher who can guide you through the sequence and suggest suitable modifications. Perform the bhujangasana and setu bandha sarvangasana as preparatory yoga poses to prevent muscle injuries, strains and cramps!
Step By Step Instructions
Follow these guidelines to perform the upward facing dog pose sequence!
- Position yourself in the chaturanga dandasana yoga pose.
- Shift yourself forward by rolling over your toes.
- Your thighs should be lifted off the mat. Keep the tops of your feet pressed against the yoga mat and tilt your hips downwards.
- Do not hunch your shoulders; keep them straight and positioned directly over your wrists.
- Maintain the upward facing yoga dog pose for at least 30 seconds to 1 minute.
The upward facing yoga dog pose has a plethora of health benefits!
- Tones the buttocks.
- Acts as a stimulant for the abdominal organs.
- Alleviates asthma, mild depression, sciatica and fatigue.
- An excellent pose for improving posture.
- Stretches and strengthens the lungs, chest, abdomen, shoulders, wrist, back and arms.
Things to Remember!
Individuals with carpal tunnel syndrome, headache or back injuries should only attempt the upward facing dog pose under the supervision of a qualified yoga teacher. Pregnant women should refrain from performing the upward facing yoga dog pose.