Urdhva mukha svanasana (Therapy)

The Sanskrit name is derived from ऊर्ध्व Urdhva, “upwards”; मुख Mukha, “face”; and श्वान Shvana, “dog”.

• Place a yoga mat on the floor.

• Fold a blanket and place it on the mat where your pelvis and thighs will rest.

• Position two yoga bricks at the front of your mat.

• Begin by lying on your stomach (prone position) on the mat.

• Extend your legs straight behind you, with the tops of your feet pressing into the mat.

• Lift your pubic bone toward your navel to support your lower back.

• Place your pelvis and thighs on the folded blanket for added support and cushioning.

• Place your palms flat on the yoga bricks, fingers spread wide and pointing forward.

• Ensure that your hands are aligned with your lower ribs.

• Keep your elbows close to your body by pointing backward, not flaring outward.

• Press your hands firmly into the yoga bricks and engage your shoulder blades by drawing them down and back.

• Lift your chest slightly forward to open your heart.

• Press the tops of your feet firmly into the mat and engage your leg muscles.

• Lift your kneecaps off the mat and keep your thighs active and lifted.

• Roll your thighs inward slightly and engage your lower abdominal muscles.

• Inhale and begin to straighten your arms, lifting your chest and upper body off the mat.

• Keep your shoulders away from your ears and broaden across your collarbones.

• Keep your neck in a neutral position, neither straining upward nor dropping downward.

• Your gaze can be forward or slightly upward.

• Engage your core muscles to support your spine and stabilize your torso.

• Avoid sinking into your lower back.

• Maintain steady and controlled breathing throughout the pose.

• Hold the pose for several breaths, maintaining the alignment and engagement of muscles.

• To release, exhale and gently lower your chest back to the mat and relax yourself.

• Ensure that your elbows are close to your body and pointing backward, not flaring outward.

• Engage your leg muscles, lifting your kneecaps off the mat. Keep your thighs active and lifted.

• Keep your shoulders away from your ears and broaden across your collarbones.

• Engage your core muscles to support your spine and stabilize your torso.

• Collapsing the shoulders

• Overarching the neck muscles

• Locking out the elbows can strain the joint and overstretch the ligaments

• Lack of core engagement

• Avoid in case of chronic back Injury or surgery

• Avoid during pregnancy

• Avoid in Carpal Tunnel Syndrome

• Avoid in case of high blood pressure