Upward Facing Dog Pose (Sanskrit: Urdhva mukha śvānāsana / ऊर्ध्वमुखश्वानासन)
Even though Urdhva Mukha Svanasana (Urdhva Mukha śvānāsana) looks a lot like the Cobra Pose or Bhujangasana, they aren’t exactly the same. This pose resembles a dog as it stretches itself with its head held high up in the air. It builds spinal flexibility and strengthens the arms, and at the same time, it deeply stretches the pelvic region, thighs, hamstrings and ankles.
Instructions for Doing the Upward Facing Dog Pose
- Start by lying down on the floor on your stomach.
- Maintain a one-foot distance between your feet with your toes pointing straight back.
- Rest your palms on the floor by the sides of your waist with fingers pointing in the direction of your head.
- Now, inhale and raise your head, torso and knees off the floor by pressing into the floor with your palms. This will straighten your arms completely.
- Gently, throw your head as far back as it’s possible for you.
- Make sure your legs are straight and your knees aren’t bent. And throughout the steps, do not rest your knees on the floor. The weight of your body should be born by the palms and toes alone.
- Push your chest forward and stretch your neck completely. Contract your buttocks and thighs.
- Hold this position for about 30 to 60 seconds, breathing normally, without any jerks. It’s okay if your breath becomes deeper, but don’t force it.
- To release the asana, bend your elbows and bring your body back to the floor. Rest your knees on the floor as well and relax completely.
Benefits of Doing Urdhva Mukha Svanasana
- Very good asana for people with stiffness in the back. It adds mobility and flexibility to the back muscles.
- Helpful in curing lumbago, prolapsed discs of the spine, asthma, and sciatica.
- It increases the lung capacity and boosts blood circulation in the lower body.
- Urdhva Mukha Svanasana stimulates the vital organs, boosting digestion and the function of liver, kidneys, and heart.
- It’s great for fighting chronic fatigue syndrome as it re-energizes the system.
Precautions
- Those with carpal tunnel syndrome, severe back, neck, wrist, elbow, shoulder, or spinal injuries shouldn’t practice this asana.
- Pregnant women should also avoid this pose completely.