Home > Health > Yoga > Urdhva Mukha Svanasana
Urdhva Mukha Svanasana
Urdhva Mukha Svanasana, or the upward facing dog pose, is a cultural yoga that mimics a particular posture of the dog, and beneficial for asthma patients.

Share this Article:

Urdhva Mukha SvanasanaUrdhva Mukha Svanasana is a cultural yoga asana that mimics the distinct posture of a dog looking upward. It is efficacious in toning the muscles of the body and is also part of the surya namaskar or sun salutation sequence popular in the yoga tradition.

Meaning of Urdhva Mukha Svanasana

Urdhva refers to upward, Mukha to face, and Svana to dog. The posture resembles a dog straining upward.

Practice Urdhva Mukha Svanasana

* Lie prone on the floor. Stretch the legs back, with the tops of the feet on the floor.
* Bend the elbows and spread the palms on the floor beside the waist so that the forearms are relatively perpendicular to the floor.
* Inhale and press the inner hands firmly into the floor and slightly back, as if one were trying to push forward along the floor.
* Straighten the arms and simultaneously lift the torso up and the legs a few inches off the floor on an inhalation.
* Keep the thighs firm and slightly turned inward, the arms firm and turned out so the elbow creases face forward.
* Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don`t harden the buttocks.
* Firm the shoulder blades against the back and puff the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back.
* Look straight ahead or tip the head back slightly, but take care not to compress the back of the neck and harden the throat.

Urdhva Mukha Svanasana is one of the positions in the traditional Sun Salutation sequence. One can also practice this pose individually, holding it anywhere from 15 to 30 seconds, breathing easily. Release back to the floor or lift into Adho Mukha Svanasana with an exhalation.

Often it is difficult to keep the legs strongly suspended above the floor. Before one moves into the pose, position a thick blanket roll below the top thighs. When one is in the pose, lightly rest the thighs on this roll as one presses the tailbone closer to the roll.

Effects of Urdhva Mukha Svanasana
* The body stretch improves posture.
* The spine, arms, and wrists are strengthened thoroughly.
* Stretches chest and lungs, shoulders, and abdomen.
* Firms the buttocks.
* Stimulates abdominal organs.
* Helps relieve mild depression, fatigue, and sciatica.

Precautions in the practice of Urdhva Mukha Svanasana

* Do not practice this asanas if suffering from back injury, carpal tunnel syndrome, Headache and pegnancy.


Share this Article:

Related Articles

More Articles in Yoga


Meditative Asanas
Meditative Asanas are essentially designed to aid one’s meditation and concentration, and formed the basis for several other Asanas in creating a complete physical culture.
Cultural Asanas
Cultural Asanas refer to the daily physical exercise postures that train the body and mind in Yoga Practice.
Soma Chakra
Soma Chakra is a minor chakra in the seventh chakra which is located above the third eye, in the centre of the forehead.
Jihva-Bandha
Jihva Bandha is one of the cultural asanas that improves the nervous and circulatory system. It means tongue-lock which strengthens the muscles of the neck and the cervical nerves.
Nauli Kriya
Nauli Kriya is a cultural asana where the Yogi rotates the abdomen speedily like a rotating whirlpool.
Tantra Kundalini
The Kundalini Tantra is the awakening of the vital force according to the Kundalini.
Kundalini Chakras
Kundalini Chakras are psychic energy centres or vortices, which connect between our psychic and physical energy systems.
Tadasana Yoga Asana
Tadasana, or the Mountain Pose is a standing Yoga posture with feet together and hands at the sides of the body, and improves one`s height and flexibility.
Asanas in Sitting Position
Asanas in Sitting Position help in aligning the spine and develop a sense of stability required for practice of pranayama and meditation.
Types of Yoga
Types of Yoga benefits the practitioner mentally, physically and spiritually. However, speculating the right Yoga as per the need of an individual is very important.
Siddhasana Yoga Asana
Siddhasana is one of the most well known meditative postures, and is termed ‘the chief of all Asanas’ in the Hatha Yoga Pradipika.
Asanas in Standing Pose
Asanas in Standing Pose are generally held for shorter times than other poses, and tend to be more energetically uplifting and opening.
Patanjali Yoga Sutras
The Patanjali Yoga Sutras are compiled by Maharshi Patanjali in 2000 BC and are considered to be the basic texts of Yoga.
Vakrasana - Yoga Asana
Vakrasana is a simplified form of the Ardha Matsyendrasana, an asana named after Matsyendranath, the founder of Hatha Yoga. It stretches the thigh and tones the abdomen.
Types of Yoga Asanas
Types of Yoga Asanas are stated on varied bases like postures, methods and objectives. The practice of yoga asanas provides a wide range of mental and physical benefits.
Impact of Yoga on Excretory System
Impact of Yoga on excretory system is indefinable as it not only helps the particular system but the body.
Yoga Asanas
Yoga Asanas are comfortable and peaceful postures that make the physical body ready for the higher and more spiritual levels of Yoga practice.
Surabhi Mudra
Surabhi Mudra is a powerful and effective mudra that helps in breaking barriers and achieving ultimate meditation.
Yoga - Discipline for Complete Health
Yoga is the traditional physical and mental disciplines in India that aims to keep body and mind fit.
Kubera Mudra
Kubera Mudra, a form of Hatha Yoga, leads to the elevation of mental peace and physical relief by proper practice and cleanses frontal sinuses.
Asanas in Lying Position
Asanas in lying position are known as Supine pose which are helpful to relax the body as well as to strengthen the muscles.