Urdhva Mukha Svanasana, or Upward Facing Dog, is a yoga pose that is commonly practiced as part of a Vinyasa flow or Sun Salutation sequence. It is a backbend that helps to stretch and strengthen the spine, chest, and arms while also engaging the core muscles.
How To Perform Urdhva Mukhva Svavasana (Upward Facing Dog)
Start by lying on your belly with your legs extended behind you, feet hip-width apart, and the tops of your feet pressing into the ground.
Place your hands next to your shoulders, fingers spread wide and pointing forward.
On an inhale, press firmly into your hands and the tops of your feet to lift your chest off the ground, straightening your arms.
Keep your shoulders relaxed and away from your ears, with your shoulder blades drawn down your back.
Engage your core muscles and press your thighs and hips down into the ground.
Look straight ahead or slightly upward, keeping your gaze forward.
Hold the pose for a few breaths, then release by exhaling and lowering your chest and forehead back down to the ground.
Tips:
Avoid scrunching your shoulders up towards your ears. Instead, focus on keeping your shoulders away from your ears.
Engage your core muscles to support your backbend and prevent compression in your lower back.
Make sure to distribute your weight evenly between your hands and feet to maintain balance and stability in the pose.
If you have any neck issues, keep your gaze forward instead of looking up.
Modifications
Place a block or blanket under your hands to reduce strain on your wrists.
Keep your knees on the ground for a more gentle variation of the pose.
Use a strap to help keep your shoulders relaxed and draw your shoulder blades down your back.
Benefits
Stretches and strengthens the spine, chest, shoulders, and arms
Helps improve posture
Stimulates the abdominal organs and improves digestion
Opens up the heart chakra and promotes feelings of positivity and confidence
Relieves mild fatigue and depression
Contraindications
Avoid if you have a wrist or back injury
Avoid if you have carpal tunnel syndrome
Avoid if you are pregnant
Chakra
This pose primarily stimulates the heart chakra (Anahata)
Dosha
Urdhva Mukha Svanasana is generally beneficial for all doshas (Vata, Pitta, and Kapha)
Drishti
The drishti, or gaze, in this pose is forward or slightly upward, with the neck in a neutral position.
History of Urdhva Mukhva Svavasana (Upward Facing Dog)
The history of Urdhva Mukha Svanasana (Upward Facing Dog) is not well-documented, as the practice of yoga has been passed down orally for thousands of years. However, the pose is a common one in modern yoga practice and is often included as part of a Sun Salutation sequence or Vinyasa flow.
It is believed that yoga originated in ancient India over 5,000 years ago, with the earliest written records of yoga practices dating back to the Vedas, which are a collection of Hindu texts from around 1500 BCE. Over time, yoga has evolved and been influenced by various cultural and religious practices, including Buddhism and Jainism.
In the 20th century, yoga became increasingly popular in the West as a form of physical exercise and stress relief, and many different styles of yoga were developed. Urdhva Mukha Svanasana is now commonly practiced in many styles of yoga, including Hatha, Vinyasa, and Ashtanga.
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