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Upward-Facing Dog Pose (Urdhva Mukha Svanasana)

Interesting Fact: Upward-Facing Dog Pose, or Urdhva Mukha Svanasana, is often practiced in tandem with Downward-Facing Dog Pose (Adho Mukha Svanasana) in vinyasa sequences. This pose is known for its ability to open the chest and strengthen the upper body, making it a staple in many yoga practices.

Benefits of Upward-Facing Dog Pose

Physical Benefits:

  • Strengthens: Arms, wrists, and spine.

  • Stretches: Chest, lungs, shoulders, and abdomen.

  • Improves: Posture and spinal flexibility.

  • Stimulates: Abdominal organs.

Energetic Benefits:

  • Activates: The Heart Chakra (Anahata), promoting love and compassion.

  • Energizes: The body, reducing fatigue and stress.

Contraindications

  • Avoid if you have wrist issues, carpal tunnel syndrome, or recent back injuries.
  • Pregnant women should refrain from this pose.
  • Those with severe neck problems should avoid this pose or seek modifications.

Practice Guide

Dristi (Gaze): Focus on a point straight ahead or slightly upward, keeping the neck in line with the spine.

Bandhas (Energy Locks):

  • Mula Bandha: Engage the pelvic floor muscles to stabilize the pose.
  • Uddiyana Bandha: Lightly engage the lower abdomen to support the spine.

Mudras (Hand Gestures):

  • Hasta Mudra: Hands pressing firmly into the mat, fingers spread wide.

Steps to Perform the Pose:

Preparation:

  • Begin by lying face down on your mat with your legs extended back, tops of the feet pressing into the mat.
  • Place your hands beside your lower ribs, elbows pointing upwards.

Entering the Pose:

  • On an inhale, press firmly into your hands to lift your chest off the mat.
  • Straighten your arms, lifting your thighs and knees off the floor.
  • Roll your shoulders back and down, opening your chest.

Lifting into Full Pose:

  • Engage your core and thighs to support the lift.
  • Keep your elbows slightly bent if you have tight shoulders or back issues.
  • Ensure your wrists are directly under your shoulders.

Maintaining the Pose:

  • Hold the pose for 5-10 breaths, maintaining steady and deep breathing.
  • Keep your gaze soft and focused on a point in front or upward.

Exiting the Pose:

  • On an exhale, slowly lower your body back to the mat.
  • Rest in Child’s Pose (Balasana) to release any tension in the back.

Counter Pose:

  • Child’s Pose (Balasana): Helps to release tension in the back and shoulders.

Pro Tips:

  • Warm up with poses like Cobra Pose (Bhujangasana) and Cat-Cow (Marjaryasana-Bitilasana) to prepare your body.
  • Use a yoga block under your hands if you have difficulty lifting your chest.
  • Focus on engaging your core and leg muscles to protect your lower back.
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