Upward Facing Dog

October 17, 2013 by Luana Mercy

Sanskrit Name: Urdhva Mukha Svanasana

Focus: 3rd Eye

Cautions: Back injury, headache, carpal tunnel syndrome, pregnancy

Improves PostureStretches chest, lungs shoulders and abdomen
Relieves mild sciatica
Strengthens spine, arms, wrists
Firms the buttocks
Stimulates abdominal organs
Theraputic for asthma


  • lie prone on the floor.
  • hands underneath shoulders
  • straighten arms and raise body off the ground until supported on tops of feet and hands
  • relax your low back and low your hops to drop towards the ground
  • draw your shoulders away from your ears
  • slightly tilt your head back

Beginners: Drop your knees to the ground and lift your hips slightly

Advanced: Curl your toes under. This foot position draws the centre of gravity forward, requiring more back and upper body strength





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