Sanskrit Name: Urdhva Mukha Svanasana (उर्ध्व मुख श्वानासन)
English Name: Upward-Facing Dog Pose
Type of Yoga: Vinyasa Yoga
Level of Yoga: Basic
Duration: As per your capability or 15 to 30 seconds
Target Area: Thorax, Shoulders, Lungs, Abdomen
Strengthens: Wrists, Arms, Vertebral column
The practice of this posture creates a tremendous pull in the waist. Regular practice of this posture is necessary to get rid of physical and mental stress. It looks just like Bhujangasana. But there is a lot of difference between the two. This posture is considered to be a part of the Surya Namaskara.
What Does It Mean By Urdhva Mukha Svanasana?
Urdhva Mukha Svanasana is composed of four Sanskrit words.
The First word is “Urdhva (उर्ध्व)”, which means “Upward”
Second word is “Mukha (मुख)”, which means “Facing”
The third word is “Svana (श्वान)”, which means “Dog”
And the fourth word is “Asana (आसन)”, which means “Yoga Pose”
The Urdhva Mukha Svanasana is an essential part of Surya Namaskar and it helps to strengthen the whole body and make the muscles flexible. Upward-Facing Dog Pose helps to relieve cramps in the shoulders and increase the spinal cord and keep the legs straight. This asana is considered an important posture in many postures of yoga, so most people practice this asana regularly.
Preparatory Poses of Urdhva Mukha Svanasana:
- Bhujangasana (भुजंगासन) or Cobra Pose
- Chaturanga Dandasana (चतुरंग दंडासन) or Four-Limbed Staff Pose
- Adho Mukha Svanasana (अधो मुख श्वानासन) or Downward-Facing Dog Pose
Method of doing Urdhva Mukha Svanasana:
- At first, lie on the floor on your stomach
- Spread the palms of your hands forward in the tilted state and keep your fingers parallel
- Exhale and raise your knees in the shape of a small bow and lift the ankles above the ground.
- Pull your hips from the pelvis on this point and press lightly towards the Pubis
- Keep hands fully stretched from the bottom of the shoulders to the ground, but the fingers should be spread on the ground
- After this, bow down your knees on the ground and raise the hips as much as possible
- The head should be slightly tilted towards the ground and should be in the backline itself
- Put weight on your hands and lift the shoulders up and straighten the muscles
- Come on until you completely straighten out
- Keep your feet firmly with the fingers
- Now move the head backward and focus your eyes towards the ceiling
- Take five breaths in total and leave them out so that you can stay in the asana for 30 to 60 seconds
- Gradually, such as strength and flexibility in your body, you can increase the time – do not exceed 90 seconds
Turn towards your back as much as possible but do not forcefully take it
If you want, you can put the leg completely on the ground
In case you are a beginner then take yoga teacher’s advice while doing this asana
Follow-up Poses of Urdhva Mukha Svanasana:
Precautions of Urdhva Mukha Svanasana:
If there is any problem in your wrist then take precautions while doing this asana or else the situation can be serious.
In case you feel that while the body has loaded heavily on hands while doing this asana, then try to move it towards the hips, otherwise, the pain in the hands can arise.
Avoid doing this posture if there is an injury in the back, waist, shoulders, and arms.
Pregnant women should avoid this posture or you should only do it after taking the advice of the doctor
If a person is suffering from severe carpal tunnel syndrome, he should avoid Urdhva Mukha Svanasana
In case there is a high blood pressure problem, infection in the eye, infection inside the ear, then do not practice this yoga posture
If there is any problem in diarrhea or retinal eye, then this should be avoided.
Benefits of Urdhva Mukha Svanasana:
- The Urdhva Mukha Svanasana improves the position of your sitting and standing
- The spinal cord strengthens the muscles and wrists with regular practice of Urdhva Mukha Svanasana
- Brings a pull in the chest, lungs, shoulders, and stomach and thus strengthen them
- Urdhva Mukha Svanasana stimulates the stomach organs and improves digestion
- Tones the hips with regular practice of this asana
- This asana helps to light depression, also helps in fatigue and gives relief from cystic
- Upward-Facing Dog Pose is very useful for asthma patients