Upward Facing Dog Pose-Urdhva Mukha Svanasana

Often practiced in a Vinyasa flow sequence, this back bending pose just feels good.  The strengthening of back muscles, glutes and thighs helps to prevent lower back injuries, often sustained through excessive forward flexion, especially when lifting weighty objects … dogs, children, 50 lb. bags of sand, anvils …  it stretches the chest and front heads of the deltoid or shoulder muscles.  It opens the heart, literally and emotionally.  Hang out in Updog for four or five breaths while softening the jaw and facial muscles – maybe even smiling up at the sun :)

Step by Step

• Lie on your stomach, with your hands next to the ribs, fingers pointing forwards, elbows tucked into your sides. 

• Press the tops of your feet into the floor and engage the thighs and knees, and keep the tailbone pointing towards the heels.

• On an inhalation press into your hands and feet, straighten your arms and lift your chest and legs off the floor.

• Engage your lower belly and knit your lower ribs.

• Draw the shoulder blades onto your back and lift your breastbone.

• You can look straight ahead or up towards the ceiling.

• Stay for 1 to 5 breaths.

• To come out, as you exhale, lower yourself down to the floor or lift yourself into Downward Facing Dog pose.

Beginners tips

• Press up actively from the palms, drawing the shoulders away from the ears to keep yourself from hanging in the pose.

• Draw the chest forward through the arms, moving the shoulder blades towards the tailbone.

• Keep your legs and lower belly engaged to protect your lower back.

• Avoid tilting the head back too much if you are looking up in the pose. Keep your gaze at eye level if you have any neck injuries.

Benefits

• Opens the chest and lungs

• Stretches the front of your body, chest, and intercostal muscles between the ribs.

• Strengthens your wrists, arms, shoulders, upper back, and legs.

• Helps to counteract daily forward flexion activities such as sitting, texting or driving.

• Stimulates abdominal organs.

• Helps relieve mild depression, fatigue, and sciatica.

• Therapeutic for asthma.