Upward Facing Dog (Urdvha Mukha Svanasana) - [urd-vah-moo-kah-shvan-ahs-anna]
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Upward Facing Dog (Urdvha Mukha Svanasana) - [urd-vah-moo-kah-shvan-ahs-anna] Pose | Back Bends
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.
