Urdhva Mukha Svanasana-Upward Facing Dog Pose

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Svana would mean ' Dog' as discussed in Adho Mukha SvanasanaUrdhva Mukha would mean having the mouth upwards. The pose bears resemblance to a dog stretching with its head upwards. Hence Urdhva Mukha Svanasana or the upward facing dog pose.

1.Lie on the stomach on the floor with the face downwards.

2.Keep the feet apart at about one foot with the toes pointing straight back. Place the palms by the side of the waist with fingers pointing to the head.

3.Inhale and lift the head and the trunk stretching the arms completely with the head and the trunk pushed back without resting the knees on the floor.

4.The legs should be straight and tightened at the knees without resting the knees on the floor.

5.The body weight therefore rests solely on the palms and the toes.

6.Completely stretch the spine, thighs and the calves and contract the buttocks tight. Push the chest forward and stretch the neck and the back portions of the arms completely with the head thrown backwards.

7.Stay in this pose for about half a minute to one full minute.

8.Bend the elbows, release the stretched portions, lower the body and relax.

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