Upward Facing Dog | Urdhva Muksha Savanasana | How to do Upward Facing Dog and Benefits

Upward facing dog or Urdhva Muksha Savanasana derived from the Sanskrit word where Urdhva means upward, Mukha means face, Savana means dog and asana means pose.

Urdhva muksha savanasana is similar to the Bhujangasana. The yoga asana is part of Surya Namaskar.

How to do Upward facing dog or Urdhva Muksha Savanasana

  • STEP 1

Lay down prone on the floor. Slightly stretch your legs back, with the tip of your feet on the floor. Softly bend your elbows and place your palms beside your waist in such a way that your forearms are perpendicular to the floor.

  • STEP 2

Inhale, press your inner hands firmly into the floor and slightly back, just like you are trying to push yourself forward along the floor.

  • STEP 3

Now steadily straighten your arms and simultaneously lift your body and your legs should be off the floor on an inhalation. The thighs should be turned and slightly turned inwards, and arms should stay firm and turned out to the elbow creases face forward.

  • STEP 4

With slight pressure on the tailbone press it towards the pubis. Lift the pubis towards the navel. Keep them, but the firm doesn’t harden it and narrow the hip point.

  • STEP 5

Keeping the shoulder blades firm against your back and slightly puff the side ribs forward. Lift slightly through the top of the sternum by avoiding pushing the front ribs forward, this will only harden the lower back.

  • STEP 6

By looking straight ahead or tipping the head back slightly, be very careful about the compression, do not compress the back of the neck and harder the throat.

  • STEP 7

Hold the position for around 15 to 30 seconds according to your own capability. Stay calm and breathe easily throughout.

Benefits of Upward facing dog

Every yoga asana has it’s own specialty and benefits, being such a well-known asana and is practiced by many people. This asana holds on to following benefits:-

  • Improves posture and gives stability to the body.
  • Strengthen and increases the flexibility of the spine, arms, and wrists.
  • Stretches out the chest and lungs, shoulders, and abdomen.
  • Makes the buttocks firm and robust.
  • Stimulates abdominal organs.
  • Helps in curing mild depression, fatigue, and sciatica.
  • This practice helps in getting rid of asthma.

Contraindications and Cautions

  • Back injury
  • Carpal tunnel syndrome
  • Headache
  • Pregnancy

Read More about:

  1. Balancing Table Pose | Dandayamana Bharmanasana
  2. Star Pose Yoga | Utthita tadasana
  3. Standing Seal Pose | Dwikonaasana