Urdhva Mukha Svanasana

Asana: Urdhva Mukha Svanasana (Upward- Facing Dog)

Level: Beginner

Benefits:

– Strengthens spine, arms and wrists

– Stretches chest and abdominals

– Improve posture

Instructions:

1. You can start from Surya Namaskar A or lie prone on your mat.

2. Bend your elbows, placing your palms flat on the floor beside your chest. Keep your elbows pulled in towards your body.

3. Planta-flex your feet and separate your legs one hip-width apart. The top of your feet should be touching your mat.

4. Inhale and press against your mat with your hands and the top of your feet. Lift your torso, hips and thighs off your mat. Squeeze your glutes.

5. Fully extend your arms and creating an arch in your back from your upper torso. Depress your shoulders and pull back. Elongate your neck as you glaze slightly upward.

6. Hold for 15-30 seconds and exhale as you lower yourself to the mat.

Take Note:

– Do not hyperextend your elbows by allowing it to have a slight bend.

– Do not lift your shoulders up towards your ears.

– Make sure your wrists are positioned directly below your shoulders so that you do not exert too much pressure on your lumbar.

Happy stretching =)

 

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