The Sanskrit name is derived from ऊर्ध्व Urdhva, “upwards”; मुख Mukha, “face”; and श्वान Shvana, “dog”.
Table of Contents [Expand All]
Introduction to the Asana
Benefits
- Strengthens the muscles along the spine
- Increasing lung capacity
- Stimulates the Nervous System
- Improves Digestion
- Reduces feeling of depression by releasing tension
Ailments Tackled
- Cures the respiratory Issues
- Reduces mild depression or anxiety
- Reduces Fatigue
- Alleviate sciatica pain
- Alleviate menstrual discomfort
Steps to perform the Asana: Urdhva mukha svanasana (Therapy)
- 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.
Key Alignment Points
- 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.
Common Misalignments / (Mistakes)
- Collapsing the shoulders
- Overarching the neck muscles
- Locking out the elbows can strain the joint and overstretch the ligaments
- Lack of core engagement
Contraindication / Cautions
- Avoid in case of chronic back Injury or surgery
- Avoid during pregnancy
- Avoid in Carpal Tunnel Syndrome
- Avoid in case of high blood pressure
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Dhanurasana
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