Upward-Facing Dog (Urdhva Mukha Svanasana) is a yoga pose that strengthens the arms, shoulders, and upper back while stretching the chest, lungs, and abdomen. To perform the pose, start in a prone position on the floor with your hands placed next to your chest, fingers pointing forward. As you inhale, press into your hands and lift your chest off the floor, straightening your arms and opening your chest. Keep your elbows close to your body and engage your abdominal muscles to support your lower back. Hold the pose for several breaths before releasing and returning to the starting position. This is a common pose in the sun salutation sequence.
Upward-Facing Dog is a great pose for building upper body strength and improving posture. It also helps to open the chest and lungs, which can improve breathing and increase lung capacity. The pose also helps to strengthen the spine and improve flexibility in the shoulders and upper back.
It’s important to keep the elbows close to the body while in the pose, which helps to activate the triceps and protect the shoulders. Additionally, engaging the abdominal muscles helps to support the lower back and prevent injury.
It’s also important to make sure you are not pushing too hard into your hands and putting too much pressure on your wrists, instead focus on lifting your chest up and back with your arms. It’s also important to keep your neck in a neutral position, keeping your head in line with your spine and not cranking your head back.
It’s a very beneficial pose for people who spend a lot of time sitting and working on computers as it helps to counteract the effects of hunching forward. It can also be used as a counter pose to backbends such as camel pose or bridge pose.
To perform Upward-Facing Dog (Urdhva Mukha Svanasana), follow these steps:
- Start in a prone position on the floor, with your hands placed next to your chest, fingers pointing forward. Your feet should be hip-width apart and your toes should be pointing back.
- As you inhale, press into your hands and lift your chest off the floor, straightening your arms. Keep your elbows close to your body and engage your abdominal muscles to support your lower back.
- Open your chest and look forward. Keep your head in line with your spine and avoid cranking your head back.
- Hold the pose for several breaths, taking in deep breaths and feeling the stretch in your chest and upper back.
- To release the pose, exhale and lower your chest back down to the floor. Rest for a few breaths in child’s pose before repeating the pose again.
It’s important to remember to keep your elbows close to your body and engage your abdominal muscles to protect your lower back. Also, keep your neck in a neutral position and avoid cranking your head back.
It’s best to practice this pose under the guidance of a qualified yoga instructor, especially if you have any injuries or health conditions.
Upward-Facing Dog props
Upward-Facing Dog (Urdhva Mukha Svanasana) can be modified with the use of props to make the pose more accessible and comfortable for certain individuals. Some common props that can be used for this pose include:
- Yoga blocks: Placing a yoga block under the palms can help to reduce the amount of weight and pressure on the wrists.
- Blanket: Placing a folded blanket under the tops of the feet can help to relieve any discomfort in the lower back.
- Strap: Placing a strap around the upper arms can help to bring the elbows closer to the body and encourage proper alignment in the shoulders.
- Bolster: Placing a bolster under the chest can help to reduce the intensity of the backbend and make the pose more comfortable for those with tightness in the chest or upper back.
It’s important to note that these props are not mandatory and that you can modify the pose according to your own capabilities and comfort level. If you have any injuries or health conditions, it’s best to practice this pose under the guidance of a qualified yoga instructor.