Urdhva Mukha Svanasana is a back-bending yoga asana. It resembles a dog stretching upwards. The name Urdhva Mukha Svanasana is a Sanskrit term, in which Urdhva meaning “Upward,” Mukha meaning “Face,” Svana meaning “Dog,” and Asana meaning “Pose”. In English is known as Upward-Facing Dog Pose. It’s pronounced as OORD-vah-MOO-kah-shvah-NAS-anna.
Urdhva Mukha Svanasana looks very similar to Bhujangasana (Cobra Pose). But, in this yoga asana, only your palms and top of your feet should touch the floor.
Practicing Urdhva Mukha Svanasana is good for your spine, abdomen, and chest. It strengthens your back muscles and makes your spine more flexible. This yoga asana helps to treat lower back pain, sciatica, etc.
It opens up your chest and expands the capacity of your lungs. Also, stimulate your abdominal organs, which helps to improve the functions of the digestive system.
This is a good yoga asana to relax the muscles of your body.
- Bhujangasana (Cobra Pose)
- Setu Bandhasana (Bridge Pose)
- Sarvangasana (Shoulder Pose)
- Tadasana (Mountain Pose)
- Virasana (Hero Pose)
Benefits of Urdhva Mukha Svanasana (Upward-Facing Dog Pose)
- It improves your body posture.
- It provides strengths to your arms, wrists, shoulders, and spine.
- Makes your spine more flexible and opens up the back in all directions.
- It gives a good stretch to your chest, shoulders, lungs, and abdomen region.
- Increase the capacity of your lungs.
- Helps to improve your digestion by stimulating your abdominal organs.
- It reduces your belly fats and toned the abdomen muscles.
- It also stretches your hip flexors and the front area of the thighs (Quads).
- Firms your buttocks.
- Helpful to treat fatigue, mild depression, and sciatica.
- Also, therapeutic for asthma.
Steps of Urdhva Mukha Svanasana (Upward-Facing Dog Pose)
Here is the step by step procedure on how to do Urdhva Mukha Svanasana (Upward-Facing Dog Pose).
- First, you have to lie on your stomach.
- Place your palms next to your lower ribs.
- Inhale and put some pressure on the floor with your hand to lift your body up.
- Gently lift your torso, hips, and knees off the floor. Only your palm and top of your feet should touch the floor.
- Now, open your chest towards the ceiling and gaze slightly upward, or you can simply look straight ahead.
- Keep your hand straight and ensure that your shoulder and your wrists are in the same line.
- Also, keep your shoulders away from your ears. Do not overstretch your shoulders.
- Hold this position for at least 10-15 seconds.
- To come out of the pose, exhale and slowly bring down your body on the floor. Relax.
Precaution and Tips
- Keep 3-4 hours gap between your meal and practice.
- Perform each and every step gently and carefully.
- Keep your shoulders away from your ears.
- Avoid this yoga asana if you have any kind of injuries on your shoulder, wrists, and back.
- Those who have Carpal tunnel syndrome should not do Urdhva Mukha Svanasana.
- Pregnant women should not practice this yoga asana.
- If you are feeling uncomfortable to maintain this pose, back out of the pose.
- In this yoga asana, only your palm and top of your feet should touch the floor. However, if you find it difficult, then you can touch your thighs on the floor.
- Practicing yoga asana under the guidance of experts is best.