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Upward Facing Dog (Urdvha Mukha Svanasana)
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[urd-vah-moo-kah-shvan-ahs-anna] - Urdvha-Mukha = face upwards;
Svana = a dog
This pose invigorates the whole body. Blood moves
into the pelvic region, increasing health and vitality. People
with back problems can gain relief be practicing it.
- Lay face down on the floor with the palm
flat on the floor under the shoulders and the feet hips
with apart.
- Inhale and lengthen in equal and opposite
directions back through the legs, feet and toes and forward
through the spine, out the crown of the head. Continue to
lengthen the crown of the head forward as you begin to lift
the head up, expanding the chest forward. Soften the shoulder
blades down the back.
- Lengthen the arms, keeping the elbow joints
soft. The pelvis and knees lift off the floor. They remain
in alignment with each other. The weight of the body is
on the hands and tops of the feet only.
- Allow the head to lengthen back and look
upward. Inhale and lengthen the abdominal muscles. Take
long, deep inhalations and exhalations, remaining relaxed
in the pose. Slowly lower the upper body and pelvis back
to the floor.
Benefits:
- Helps relieve injured spines and displaced
vertebrae
- Opens the chest, allowing deeper breathing
- Tones and strengthens abdominal muscles
- Tones and strengthens the arm and shoulder
muscles
Cautionary Notes/Modifications:
- For those with neck tension or injuries
do not force the head back deeply.
- Persons with back injuries should only bend
the spine as far as is comfortable. Keep the elbows bent
if you need to.
- Do not sag the hips towards the floor. Keep
them in alignment with the ankles to ensure space between
the vertebrae.
- Stretch the wrists, ankles and tops
of the feet out before entering the pose to avoid stress
to the muscles.
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