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Urdhva Mukha Svan Asana or Upward Facing Dog Pose is a backward bend type of Yoga Asana. It is relatively easy to perform but have many benefits.
TECHNIQUE
You can start with Chaturanga Danda Asana.
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| Urdhva Mukha Svan, Asana |
Simply roll the toes over onto the floor, bringing the body forward along with it.
As you do it, do not allow your thighs to touch the ground.
Balance body weight on shoulders and make it sure that they are always on top of your wrists.
Ensure that your legs are off the floor all the time.
Support this lift by pressing the top of your feet into the floor.
Now extend your neck fully and take your gaze up towards the ceiling.
Stay in the Asana for about a minute and then retrace your steps in order to come out of the posture.
This Asana is not to be performed if you are suffering from back injury, headache and carpal tunnel syndrome and during pregnancy
Beginners might show a tendency to slip in a pose where shoulders come very close to the ears. This can be avoided by relaxing the shoulders and pulling them towards the lower back. At the same time, the neck can be extended to as far as possible. You can even use a prop of wooden blocks underneath your hands.
The biggest challenge during this Asana is to leek the legs off the floor all the time. This is not easy for most of the beginners. This can be avoided with the help of a prop. A folded blanket would be perfect as a prop. You can place it just underneath the top of your thighs. However, do not fully rest your thighs on it. Only try to bring your tailbone close to it
BENEFITS
This Asana strengthens arms, wrists and spine.
This Asana also helps in improving posture.
It helps in stretching your abdomen, chest, lungs, and shoulders.
This Asana elps you to stimulate the organs in the abdominal region
It also firms up your buttocks.
This Asana alleviates mild fatigue and depression.
This Asana has found use in therapeutic treatment of asthma and sciatica.
