Urdhva Mukha Svanasana
(Upward-Facing Dog)
Urdhva refers to upward, Mukha to face, and Svana to dog.
Upward-Facing Dog will challenge you to lift and open your chest. Therefore, it is therapeutically beneficial for asthma patients.
Asana technique:
 Lie prone on the floor. Stretch your legs back, with the tops of your feet on the floor.
Bend your elbows and spread your palms on the floor beside your waist so that your forearms are relatively perpendicular to the floor.
Inhale and press your inner hands firmly into the floor and slightly back, as if you were trying to push yourself forward along the floor.
Straighten your arms and simultaneously lift your torso up and your legs a few inches off the floor on an inhalation.
Keep the thighs firm and slightly turned inward, the arms firm and turned out so the elbow creases face forward.
Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don`t harden the buttocks.
Firm the shoulder blades against the back and puff the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back.
Look straight ahead or tip the head back slightly, but take care not to compress the back of the neck and harden the throat.
Urdhva Mukha Svanasana is one of the positions in the traditional Sun Salutation sequence. You can also practice this pose individually, holding it anywhere from 15 to 30 seconds, breathing easily. Release back to the floor or lift into Adho Mukha Svanasana with an exhalation.
Aid: Often it`s difficult to keep the legs strongly suspended above the floor. Before you move into the pose, position a thick blanket roll below your top thighs. When you are in the pose, lightly rest your thighs on this roll as you press the tailbone closer to the roll.
Benefits of Urdhva Mukha Svanasana
The body stretch will Improves posture.
The spine, arms, and wrists are strengthened thoroughly.
Stretches chest and lungs, shoulders, and abdomen.
Firms the buttocks.
Stimulates abdominal organs.
Helps relieve mild depression, fatigue, and sciatica.
Precautions:
Back injury
Carpal tunnel syndrome
Headache
Pregnancy
|
