Upward Facing Dog (Urdhva Mukha Svanasana)

Upward Facing Dog (Urdhva Mukha Svanasana) is simple resting position and very much similar to cobra pose. It is suitable for beginners also and can be performed by everybody. It is highly beneficial for your lower back pain and wrists. If you are pregnant then you should not try this position without doctor’s consultation. It also stretches your shoulders and chest muscles. It also stimulates your abdominal organs and nervous system. It is necessary to stretch the shoulders actively to enjoy the full benefits of Upward Facing Dog (Urdhva Mukha Svanasana).

Step by step guide to Upward Facing Dog (Urdhva Mukha Svanasana)

  • Take a yoga mat and lie straight on your belly button instead of back. Keep your legs and hips stretched back in line. Keep your feet parallel and rest on the floor properly.
  • Keep your forearms perpendicular to floor and slightly bend your elbows. Fix your arms behind the waist and inhale deeply.
  • Push yourself down to the floor with pressure. Now stretch your arms and raise your upper body slightly upwards.
  • The pose releases extra stress and try to maintain body weight over hands and wrists. Now you have attained the cobra pose and exhale slowly.
  • Now take other deep breath and raise your thighs off the floor slowly. Try to support your body on to your hands and gaze upwards. Don’t forget to tilt your head backwards.
  • Hold the position for up to 60 seconds and release your body back to lying position.