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Urdhva Mukha Svanasana

ऊर्ध्वमुखश्वानासन / Upward-Facing Dog Pose

September 30, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Urdhva (ऊर्ध्व) meaning up, Mukha (मुख) meaning face, Svān (श्वान) meaning dog and asana (आसन) meaning posture or seat.

Benefits
  • Strengthens the spinal column and the upper back muscles.
  • Improves posture.
  • Tones the abdomen, boosts the internal organs & aids digestion.
  • Helps in relieving mild depression and sciatica pain.
  • Expands the chest and lungs, improves respiratory functions.
  • Improves body flexibility.
  • Help boost energy and revitalize the body.
  • Relieves mild depression and fatigue.
  • Calms the mind and nervous system.
Steps to perform the Asana: Urdhva Mukha Svanasana
  • Lie on your stomach with your face downwards.
  • Place the palms of both arms close to your waist on the floor, fingers pointing forward.
  • The arms and elbows position should be aligned close to the body since this alignment gives the strength to raise the body.
  • With feet stretched behind and keeping the toes and heels together, tighten the legs and lower back as you breathe.
  • Tuck your feet & put force on the palms to lift the chest, shoulders, arms, elbows, upper abdomen, and legs and take the body backward, straightening the arms.
  • As you get comfortable with the arms stretched, try to raise the neck backward and gaze upwards.
  • Roll back the shoulders away from the ears and down.
  • Stay in this position with slow rhythmic breathing.
  • The entire body hovers out the mat except for palms & front feet.
  • Ensure not to put all the body weight on the wrists and elbows.
  • Release the pose gradually.
Common Misalignments / (Mistakes)
  • Craning the neck.
  • Legs slouched into the ground.
  • Hunch in the shoulders.
  • Dumping the weight on the wrists.
  • Not engaging your thighs.
  • Too much of back bending, compressing the spine.
Contraindication / Cautions
  • Avoid in case of any wrists, neck, or lower back injuries.
  • Avoid in case of lower back pain or herniated discs.
  • Avoid in case of spinal ailments like scoliosis, kyphosis, and acute lumbar spondylitis.
  • Avoid if suffering from high blood pressure or cardiac issues.
  • Avoid if suffering from carpal tunnel syndrome.
  • Avoid during pregnancy.
  • Avoid if you have a weak body and joint frame to avert dislocation of joints.
  • Avoid if you lack body-breath connection.
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