Urdhva Mukha Shvanasana

Upward-facing dog pose
Urdhva Mukha Shvanasana

Step by step instructions:
1. Lie on the belly.
2. Place hands by the shoulders, palms facing down.
3. Lengthen the neck. Toes and heels hip width apart.

up dog 2


4. Inhale, lift head and chest off the floor. Shoulders away from the ears. Elbow close to the ribs. Hips and thighs lift from the floor. Keep spine long. Gaze at the ceiling.

up dog 3


5. Exhale, slowly lower abdomen, ribs, chest, chin and forehead
6. Bring the arms by the side of the body

Muscles Activated:
Strengthen the erector spinae, gluteals, triceps and middle, lower trapezius. Stretches the abdominals and pectoralis and anterior deltoids.

Physical Benefits:
Spine mobility. Massages the abdominal region.

Mental Benefits:
Promotes digestion and elimination. Increases circulation to the abdomen and lungs.

Spiritual Benefits:
Throat chakra opens to look upwards

Precautions and contraindications:
Abdominal problems
Some back problems

Counterpose: Child’s pose, Cat, Downward-facing dog

Dorothee 200hr YogaTTC 07/14 wkend