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Urdhva mukha svanasana (Therapy)

उर्ध्व मुख स्वनासन / Upward-Facing Dog Pose

October 9, 2024

Table of Contents [Expand All]
Introduction to the Asana

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

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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