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Yoga Central - Upward Facing Dog Pose

This is the latest article in our yoga central series and today we will be looking at a pose known as Upward Facing Dog Pose or Urdhva Mukha Svanasana. We will look at how to properly carry out the pose, the benefits you can get from it and anything that you need to consider before beginning. Please read the entire article before trying the pose.

How to Carry Out the Pose

We have put together instructions on how to carry out the pose correctly however there are also a number of modifications that can be done to make the pose easier as well as deeper. These modifications will be found lower in the article.

1. Begin the pose lying on your front. Extend the legs out and point the toes. The feet should be on the floor with the top of the feet pressing down on the floor. You should then bend your arms and place your hands flat on the floor next to your waist.

2. You should now inhale and press your hands into the floor and back. It is a movement that is similar to attempting to push yourself along the floor. You should now straighten your arms and lift your torso off the floor. On the next inhalation you should lift your legs slightly off the floor. In this position your thighs should be firm and turned in slightly. You should also ensure the creases of your elbows are facing the front.

3. You should keep your bottom firm but don’t over engage it as it should not be hardened. While in this position you should press your tailbone towards the pubis and at the same time lift the pubis towards the naval.

4. Remember to not tighten the lower back. You should press the shoulder blades against the back. It is important to keep the neck long and do not compress it. You can either look forward or lift the head back slightly to look upwards.

5. You should hold this pose for anything between 15 and 30 seconds. While holding it remember to keep your in breath as long as your out breath. On completion exhale and release yourself back to the floor.

Tips and Precautions

You should be careful carrying out this pose or even not do it if you are suffering from a back injury, carpel tunnel syndromes or get regular headaches. In addition you should not carry this pose out if you are pregnant.

When people first begin practising this pose they can often lift the shoulders which can cause the neck to compress and put pressure on the upper back. It is important to actively draw the shoulders away from the ears and pull the shoulder blades towards the tailbone.

Benefits and Focus

The main anatomical focus of this pose is on the wrists and can significantly strengthen them. In terms of other benefits it can help to improve the posture. As well as strengthening the wrists it can also help to strengthen the spine and the arms. The pose can also help with firming and toning the bottom and stretching out the chest, lungs, shoulders and abdomen. In terms of illnesses you may find practising this pose on a regular basis can help to relieve mild depression, anxiety, fatigue and sciatica. People who suffer from asthma may also find this pose therapeutic.