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Urdhva Mukha Svanasana or Upward Facing Dog- Steps and benefits

Urdhva Mukha Svanasana or Upward Facing Dog- Steps and benefits

What’s inside ?

  • How to do Urdhva mukha svanasana or upward facing dog pose?
  • How to control your breathing during this asana?
  • Benefits of Urdhva mukha svanasana or upward facing dog pose
  • Contra-indications of Urdhva mukha svanasana

Performing Urdhva mukha svanasana or upward facing dog pose with the Starting position as: 

  1. Lie down on the mat in the prone position
  2. Join the legs with feet relaxed and stretched out 
  3. Hands near shoulders, elbows touching the side ribs, chin down on the mat 

Entering the posture:

  1. Slowly and gently raise the elbows up, straighten up the arms. 
  2. Gently raise the torso, waist, hip, knee and calf area off the mat. 
  3. The entire weight of the body rests on the palms and the upper half of the feet. 
  4. Hold the posture for 3-5 breaths 

Coming out of the posture: 

  1. Gently relax the arms- bend the elbows and bring the knees, hips and waist down on the mat. 
  2. Then slowly and gently bending the elbows bring the spine down on the mat and lie down in prone posture. 
  3. Relax 

Breathing: 

  1. Inhale while raising the body up while entering the posture
  2. Long and deep breaths while holding on the posture. 
  3. Exhale while lying down on the mat while coming out of the posture
  4. Normal breaths while relaxing 

Awareness: 

Shoulders and spine while retaining the posture. 

Benefits: 

  1. Strengthens the arms, wrists and spine. 
  2. Stretches the back and relieves the lower back ache.
  3. Improves the posture and stimulates abdominal organs 

Contraindications: 

People with Carpal tunnel syndrome and Lower back problems like slip disc should not do this asana. For those with lower back problems, please follow this in your “not to do” list.
If you are interested in knowing more about this asana and its impact on our body then we recommend you read this.

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