Step by Step Guide

  • Begin by lying on your stomach with your legs extended and the tops of your feet on the mat.
  • Place your palms on the mat beside your ribs, fingers pointing forward.
  • Elbows should be bent and hug close to your body.
  • Press into your palms, straightening your arms and lifting your chest off the mat.
  • Roll your shoulders back, opening your chest towards the ceiling.
  • Tops of your feet and thighs should be on the mat.
  • Engage your leg muscles, lifting your thighs off the mat.
  • Lift your gaze toward the ceiling, keeping your neck in a neutral position.
  • Avoid crunching your neck; let your head be an extension of your spine
  • Keep your shoulders down and away from your ears.
  • Open your chest by drawing your shoulder blades toward each other.
  • Engage your core to support your lower back.
  • Hips should be lifted off the mat, but thighs and pelvis remain close to the floor.
  • Breathe deeply and comfortably in the pose, allowing your chest to expand with each inhale.

Benefits of The Upward-Facing Dog Pose (Urdhva Mukha Svanasana)

  1. Strengthens Back Muscles: Urdhva Mukha Svanasana strengthens the muscles of the back, especially the erector spinae.
  2. Improves Posture: The pose helps open the chest and shoulders, promoting better posture.
  3. Stimulates Abdominal Organs: Engaging the core in this pose stimulates abdominal organs, aiding digestion.

Beginner Tips:

  1. Build Gradually: If you’re new to this pose, start with a gentle backbend and gradually deepen as your flexibility and strength improve.
  2. Modify Hand Position: If you feel strain in your lower back, try placing your hands slightly forward.
  3. Listen to Your Body: If you experience discomfort in your lower back, ease out of the pose and modify as needed.
  4. Avoid this pose if you have wrist injuries or recent abdominal surgery.
  5. If you have back issues, practice with caution and consider modifications.