Upward-Facing Dog Pose (Urdhva Mukha Shvanasana)

Upward-facing dog pose, also called Urdhva Mukha Shvanasana, looks like a simple back-bending pose, but it is hard to maintain this pose for beginners. The yoga pose is often done as a part of the following sequence of Surya Namaskar (Sun Salutation). This position should be avoided by pregnant women.

Upward-Facing Dog Pose

Beginner’s Tip

Draw your hips and chest slightly forward and toward the front of the mat as you press through the palms. In spite of the effort of the position, it leads to expansion.


NOTE: Before you start this, consult your doctor or an exercise professional about this pose. Don't try to do it alone.


Tip To Do -

1 - Lie on your stomach on the yoga mat, feet hip distance apart, and hands beside your lower ribs.
2 - To activate your quadriceps, widen your legs and press down on your toes.
3 - Roll your inner thighs up towards you while moving your outer angles into your midline. Your hands and feet should be pressed down.
4 - Inhale, Keep your arms straight and lift your legs, with your arms perpendicular to the ground and your feet anchored. Draw your chest up and forward.
5 - Move your shoulders back while rooting down your hands, and make sure your neck curve continues the curve of your upper and mid back.
6 - Hold this pose for 10 to 15 breaths.


The Advantages of the Upward Facing Dog Pose 

1 - Open your chest and shoulders and strengthen your arms and legs.
2 - The pose is strengthen your back muscles.
3 - Assist in stretching and toning your arm muscles.
4 - Improve your posture and get rid of back pain.
5 - Abdominal muscle stretching.

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