Upward Facing Dog Pose (Urdhva Mukha Svanasana)

The Sanskrit word “urdhva” means upward, “mukha” means face and “svana” translates to dog. Therefore this asana is also called as Upward Facing Dog Pose.

Benefits of the Upward Facing Dog Pose (Urdhva Mukha Svanasana):
Urdhva Mukha Svanasana (Upward Facing Dog Pose) expands your chest and shoulders. Strengthen the muscles that control your shoulder blades and stretch your hip flexors and core musculature. Urdhva Mukha Svanasana (Upward Facing Dog Pose) also strengthens your low back musculature and relieves some forms of low back pain.

How to perform the Upward Facing Dog Pose (Urdhva Mukha Svanasana):
- Start the asana from Chaturanga Dandasana.
- Now, come forward rolling over the toes without letting the thighs touch the floor.
- While pressing the tops of the feet down and dropping the hips keep the legs engaged and off of the floor. – Make sure the shoulders stay over the wrists.
- Hold the posture for 30 to 1 minute and slowly release, returning back to normal position.

Durations/Repetitions of the Upward Facing Dog Pose (Urdhva Mukha Svanasana):
Hold the posture for 30 to 1 minute and repeat the same atleast thrice.

Difficulty Level and Advancement of the Upward Facing Dog Pose (Urdhva Mukha Svanasana):
Urdhva Mukha Svanasana (Upward Facing Dog Pose) is a difficulty level 4 asana recommended for intermediate yoga practitioner.

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