Urdhva Mukha Svanasana (Upward-Facing Dog Pose) – Alignment, Benefits & Cautions
Urdhva Mukha Svanasana is also known as Upward-Facing Dog Pose. This posture is very beneficial for improving your posture and removing back pain. Today we discuss with you the steps, benefits, and cautions of this pose:
- Lay on your mat (belly side)
- Keep your legs hip-wide apart
- Place your hands next to your shoulder
- Press your palms onto your mat and keep your fingers spread
- Lift your upper body up and lookup
- Your spine should be curved, your chest open
- Roll your shoulders back
- Your thighs should lift off the mat as well
- Keep the feet on the mat
Benefits of Urdhva Mukha Svanasana:
- Improves posture
- Reduces kyphosis
- Stimulates abdominal organs
- Tones the spine
- Relives depression, fatigue, and anxiety
Cautions:
This asana should not be practiced by people suffering from cervical spondylitis, slipped disc, high blood pressure, or by pregnant women.
Further Notes:
Upward-Facing Dog should be practiced post your regular warm-up. In traditional hatha yoga, this warm-up is called Pawanmuktasana or Energy Releasing Postures. Through a gentle warm-up for your main joints, muscles, and tendons, you can be sure to continue your practice in a healthy and prepared way! The lack of a warm-up often leads to serious injuries over time and cartilage depletion which can cause arthritis.