Urdhva Mukha Svanasana To Strengthen The Backbone– How To Perform And Benefits

Urdhva Mukha Svanasana somewhat resembles dog stretching upward pose. It is so called because the words Urdhva means ‘Upward’, Mukha means ‘Face’ and Svana means ‘dog’. The pose is highly beneficial, in making the backbone strong. Urdhva Mukha Svanasana also plays a crucial role in performing Surya Namaskar. If you are facing wrist, arms or muscles related problems, perform the asana to get rid of the pain.

Though the asana is usually performed at the intermediate level, it is an easy pose which can be performed by the yoga beginner too. Just remember that this asana is always performed empty stomach or 4-5 hours after you had your meal.

How To Perform Upward Facing Dog Pose (Urdhva Mukha Svanasana)

Below are the steps to perform upward facing dog yoga posture

1. Firstly, lie flat on the ground towards your belly on the floor. Remember to put your arms loosely beside your body.

2. Next, keep your feet tops on the mat/floor. Fold your elbows, and keep your palms along your rib.

3. Slowly inhale and press your hands on the surface as your lift your hips and lower body off the mat. Remember while you lift, your body weight should be equally spread across the feet and palms.

4. Look forward and slightly tilt your head backward

5. Be in the pose for few minutes, relax.

6. Just make sure that your wrists are almost or exactly on the same line as your shoulders.

Benefits Of Doing Urdhva Mukha Svanasana

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Urdhva Mukha Svanasana or upward facing dogs benefits you in a number of ways.

1. Urdhva Mukha Svanasana overall improves the body posture.

2. This yoga posture strengthens the arms, wrists and spine.

3. When practiced daily, it helps relieve sciatica, fatigue, and depression.

4. It nullifies the problems related to bad posture.

5. The asana completely stretches the back, front and upper portion of the body.

6. Urdhva Mukha Svanasana not only strengthens the backbone but also improves the
digestion.

7. It is the best asana to get rid of asthma problem as it gives strength to chest and lungs.

Note – The asana is not recommended for people suffering from back injury. Also, women who are pregnant and have problems like a migraine avoid this pose.