Asana - Urdhva Mukha Shvanasana

Urdhva Mukha Shvanasana 

Upward Facing Dog Pose

Upward-facing dog pose is a back-bending yoga posture that strengthens the arms, shoulders and wrists, as well as increases flexibility in the back and neck. In this asana, the body lies belly down with the arms pressing into the ground and lifting the body with an arch in the back. This is an important pose in yoga for its ability to align the spine and stimulate the nervous system.

Upward-facing dog pose is also referred to by its Sanskrit name, urdhva mukha svanasana.

Upward-facing dog pose is often part of a vinyasa. It is one of the most recognized yoga poses and is typically part of the sun salutation series in many types of yoga. It is similar to cobra pose, except that in the latter pose, the lower body remains pressed into the ground, while in the former, only the tops of the feet touch the floor.

Benefits of  Upward Facing Dog:

Consistent and determined practice of upward facing dog can do the following:

• Strengthen the spine, arms and wrists.

• Stimulate the organs of the abdomen.

• Improve posture, by stretching anterior spine and strengthening posterior spine.

• Stretch chest and lungs, shoulders and abdomen.

• Help to relieve depression, fatigue and pain of sciatica.

• Increase lung capacity to relieve the symptoms of asthma.

Poses like this are critical for a healthy back, especially with so many of our daily postures and chores that induce the forward fold of the torso. When we are forward all day, whether sitting at our laptops with slouched shoulders or driving for hours, we over-stretch our back muscles and weaken our abdominals. Despite its benefits, downward-facing dog pose should be avoided by anyone who suffers from carpal tunnel syndrome, headaches, back problems, disk problems or is in the midst of a late stage pregnancy.

How to: Upward Facing Dog

Start by laying face down on your mat, legs should be long with a feeling of extension through the length of the toes and spread hips-width apart. Bend your elbows and place your palms flat to the ground, fingers spread, hands completely plugged into the floor and have your finger tips along side your chest. Your wrist joints should be parallel to the front edge of the mat, with your wrists and elbows at a 90-degree angle. Elbows should stay tight to your sides.

From here, press down through the top of the feet; the top of all 10 toes should press into the floor. Press the palms down and gently lift your body off the floor. The ONLY parts of your body touching the ground should be the tops of the feet and the whole hand.

Once your arms are fully extended, double-check that your wrist joint is still under your shoulder - aligning the wrist, elbow and shoulder joints together. (This positioning is critical and ensures a safe, less stressed lower back). The most common mistake in this pose is having your hands too far out in front of you, creating tremendous low back pressure.

It is very important to press down through your hands and lift through the top of your head during execution of the pose. Lengthening the neck and having the feeling of pushing down avoids the common "turtle head" mistake where the head seems to disappear into the neck.

Also roll your shoulders back, with shoulder blades facing toward each other. Never over-arch the back. (The action in the arms and legs collectively gives you this result). Another point to remember is not to let your elbows bow or hyperextend. The bends in the elbows should face each other, remembering to open your chest.

To further relieve pressure on the low back, press your tailbone down with a tucking action. Look straight ahead, keeping a neutral neck to avoid compression on the neck and stiffening the throat.