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Upward Facing Dog
Urdhva Mukha Svanasana (OORD-vah MOO-kah shvon-AHS-anna)
Benefits: The upward-facing dog pose is excellent for strengthening the wrists, arms and spine, as well as the abdomen. It stretches the chest, lungs and shoulders; it also relieves fatigue and improves posture.
Anatomical Focus: Wrists
Cautions: Do not attempt this pose during late-term pregnancy. Also, prolonged poses can lead to back injury and carpal tunnel syndrome.
*Steps to performing urdhva muckha svanasana:
• Lie on the ground, stomach-down on your yoga mat or towel. Make sure that the tops of your feet also rest on the floor.
• Bend your elbows and place your palms and the floor right beside your hips.
• As you inhale, push up with on your hands. As you straighten your arms, lift your torso and up along with your legs (only a couple of inches, though).
• Keep the feet down, pushing your hips toward the ground while straightening your back. Make sure your shoulders stay over your wrists.
• Hold in place for 15-30 seconds.
Hints/Tips: Beginners have a tendency to droop their head between their shoulders – which will end isn’t beneficial. To avoid this, put your shoulder blades back further and drop your pelvis further – this should keep your head/neck straight.
Preparatory Poses:
• Setu Bandha Sarvangasana
• Bhujangasana*Disclaimer: Contact your physician before beginning any course of exercise. These guidelines are not meant to represent or take the place of a live yoga instructor.
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